Saturday 200314

Boise CrossFit – CrossFit

Two class times today 9am and 10:30am and two different workouts. Come for one or both.
We also have a number of raffle items, tickets are $5 or 5 for $20, proceeds to help Dani with travel expenses to a CrossFit Games qualifier competition.
Childcare will be at the 10:30 slot.
Pancakes, fruit and coffee will be there!

View Public Whiteboard

9am: Metcon (Time)

In a team of 2

3 rounds for time

400m together carrying a medball 20/14lb

40 Toes to bar, partner hangs

Immediately into

3 rounds for time

20 Box jump overs 30/24″

30 Dumbbell push press 2×50/35lb

40 Medball cleans 20/14

10:30: Metcon (Time)

In a team of 3

5k assault bike – partners hold 405/315 deadlift

Rest 5 min

Partner 1

21-15-9

Front squat 115/80

Bar facing burpees

Partner 2

21-15-9

Cal row

Bar facing burpee

Partner 3

Cal row

Front squat 115/80