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Friday 171201


Friday 171201

Boise CrossFit – CrossFit

Today is free bring a friend day. All classes are free to try!

The CrossFit Liftoff is here! Register at and we will be here to help you attempt the workouts from 11-1 on saturday and sunday.

Metcon (Time)

In teams of 2, one working at a time

25 Bear complex’s 75/55

50 Box jump over 24/20”

100 Kettlebell swings 53/35

50 Calorie bike

25 Bear complex’s 75/55
Time cap 15 minutes

One rep of the bear complex is

Power clean

Front squat

Push press

Back squat

Push press

No squat cleans allowed but the squat and push presses may be combined into a thruster. Touch and go rules do not apply on today’s workout.

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