3
Jul
Thursday 190704
Boise CrossFit – CrossFit
Happy 4th! One workout today at 9:30. Gym open at 9 and the workout begins at 9:50!
Super 4th Part 1 (5 Rounds for reps)
In a team of 2
At 0:00
“Grace”
30 Clean and jerks 135/95lb
At 5:00
“Isabel”
30 Snatches 135/95lb
At 10:00
“Jackie”
1000m row
50 Thrusters 45lb
30 Pullups
At 20:00
“D.T.”
5 rounds
12 Deadlift 155/105lb
9 Hang power clean 155/105lb
6 Push jerk 155/105lb
At 30:00
“Karen”
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