12
Nov
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
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″)