Tuesday 181113

Boise CrossFit – CrossFit

Today is the official 10 year anniversary of Boise CrossFit! Hope to see you all this Saturday for a special workout and a fun evening at the party

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Weightlifting

Front Squat

Every 2 minutes, for 12 minutes (6 sets):

Tempo Front Squat @ 32X1

Set 1 – 3 reps @ 65% of 1-RM Front Squat

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

Metcon

Metcon (Time)

For time:

30/20 Calorie Assault Bike

30 Deadlifts (315/225 lbs)

30 Burpee Box Jump Overs (24″/20″)