WOD

Boise CrossFit – CrossFit

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Metcon (Time)

For time

21 Deadlifts 315/225

50 Double unders

800m run

15 Deadlifts 315/225

50 Double unders

800m run

9 Deadlifts 315/225

50 Double unders

800m run

Boise CrossFit – CrossFit

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2020 (AMRAP – Rounds and Reps)

20 minute AMRAP

20/15 calorie assault bike

20 walking lunges

20 toes to bar

20 walking lunges

20 alternating 1 arm db snatch 50/35

Boise CrossFit – CrossFit

Last class today at 4:15p

Open gym New Year’s Day 8-10*am

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Metcon (Time)

Teams of 2

2000m Row

100 Burpee Box Jump Overs (24/20)

2000m Row

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (5×5 @85%)

Metcon

Metcon (Time)

For time:

30 clean and jerks (185/125lb)
Target time: sub 7

Time cap: 10 minutes

Boise CrossFit – CrossFit

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Trevor (Time)

In teams of 4

300 Pull-ups

400 Push-ups

500 AbMat Sit-ups

600 Squats

*2 team members can work at a time, complete each exercise in order before moving on as a team.

Boise CrossFit – CrossFit

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Weightlifting

Back Squat (5-5-5-5-5 )

Gymnastics

Spend 10 minutes practicing L-sit and handstand

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

19 minute AMRAP

12 Clean and jerk 135/95lb

26 Calorie row