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Thursday 190808

Boise CrossFit – CrossFit

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Cement Mixer (AMRAP – Reps)

7 Rounds for Time on the 3 minute Mark:

400 Meter Run

12 Toes to Bar

Cash Out

Bulgarian Split Squat (3 sets of 7 reps each leg)

Holding weight in front rack, back rack or holding dbs/kbs, set one foot behind you onto a box or bench and lunge downwards for the given reps, switch legs and repeat on your other leg.
Rest :20s between legs

Rest 2 min between rounds


Wednesday 190807

Boise CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Every minute for 10 minutes

1 Legless rope climb

scale to every other minute for 10 minutes staying legless if possible before using legs.

Metcon (Time)

In a team of 2

4000m “no straps” row


Monday 190805

Boise CrossFit – CrossFit

Today’s 9:30 class will be an open gym overseen by Chris!

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Metcon (AMRAP – Rounds and Reps)

15 minute amrap

21 Wallball shots 20/14

15 Dumbbell Deadlifts, pick weight

9 burpees, facing, over the dumbbells (stack the dumbbells prior to starting the burpees)


Saturday 190803

Boise CrossFit – CrossFit

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Metcon (Time)

In teams of 3 complete the following for time:

150/100 Calorie Bike

70 Clean and Jerks 135/95

70 Toes to Bar

50 Clean and Jerks 155/105

50 Chest to Bar Pull-ups

30 Clean and Jerks 185/125

30 Bar Muscle-ups

150/100 Calorie Bike

*30:00 time cap


Thursday 190801

Boise CrossFit – CrossFit

No 6:15p class on Friday!

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Clean and Jerk (Every :90 for 30 mintutes (20 sets))

Shoot for 80-90% by the end. Focus on dialing in technique today, we will test this for a 1RM next week