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Friday 210305

4
Mar

Friday 210305

Announcements

Starting Friday 8pm Nick Coe and company are doing 4 mile runs every 4 hours for 48 hours. If you’d like to join we’ve added participating with at 8 and 12. This is when the run starts so be in early to get ready. Sign Ins don’t count to your classes. If you would like to donate the link is https://www.flipcause.com/secure/cause_pdetails/MTA3MzQ4?

Boise CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 rounds

1 hot lap

1 round of Cindy

followed by

2 rounds

1 hot lap

5 snatch grip RDL

5 hang power snatch

5 overhead squat

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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