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Thursday 180818


Thursday 180818

Boise CrossFit – CrossFit

Today is bring a friend day, where all classes are free to try and the points don’t matter.

Metcon (Calories)

Ok hang onto you seats for this one!

Teams of 3-6 people, as many calories as possible in 15 minutes.

One partner will be on the assault bike. Score for this workout with be total calories biked.

For teams of 3 and 4, the remaining partners will be doing 100 burpee box jump overs (24/20″) and 200 wallball shots (20/14lb). For teams of 5 and 6 there will also be a station of 200 kettlebell swings (53/35lb).

Everyone is able to rotate into or out of any station, at any time, but ONLY ONE PERSON PER STATION for the entire workout. (For teams over three there will be built in “rest” stations.)

When your team clears a station, they will be able to focus on the incomplete stations, while still only one working on that station at a time.

The goal is for the entire team to make it through the bbjo, wallball and kbs and hit the assault bike as hard as possible for the remaining time.