Monday 151130

Announcements

Ugly sweater and tree decorating party! Come kick off the holidays with some fun games and good company! Bring the whole family.
Saturday Dec 5th at 6pm at Boise CrossFit
Bring an ornament to hang and an appetizer/snack to share. BYOB

Boise CrossFit – CrossFit

Coach Amber had her baby on Thursday! Cody Marie Gregg, 19″, 6.2lbs. Everyone is great!

Weightlifting

Push Press (3-2-1-1-1-1-1)

Metcon

Metcon (3 Rounds for reps)

As many rounds and reps as possible in 3 minutes:

30 Double unders

10 Sumo deadlift high pull 95/65lb

10 Push press 95-65lb
Perform this a total of 3 times. Rest 2 minutes between each.