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Thursday 190704


Thursday 190704

Boise CrossFit – CrossFit

Happy 4th! One workout today at 9:30. Gym open at 9 and the workout begins at 9:50!

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Super 4th Part 1 (5 Rounds for reps)

In a team of 2

At 0:00


30 Clean and jerks 135/95lb

At 5:00


30 Snatches 135/95lb

At 10:00


1000m row

50 Thrusters 45lb

30 Pullups

At 20:00


5 rounds

12 Deadlift 155/105lb

9 Hang power clean 155/105lb

6 Push jerk 155/105lb

At 30:00


150 Wallball shots 20/14lb

Must hand tag to switch working partners. Score 1 point for every switch. Fewer is better. 5 point penalty for not finishing under the 10 minute caps, Grace and Isabel are a 5 min cap.

Part two will be announced immediately after today’s workout. We will stream it on IGTV/facebook live in case you can’t make it

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