Wednesday 161214

Boise CrossFit – CrossFit

Warm-up

4 Minutes on the rower

1st minute at 20 s/m

2nd minute at 24 s/m

3rd minute at 28 s/m

4th minutes at 20-22 s/m

3 rounds, build to starting weight

3 Halting clean deadlift

3 Muscle clean

3 Front squat

3 Hang power clean

3 Full power clean

Weightlifting

Power Clean (Get heavy!)

Start with 40% of 1RM and add 10lbs (total) every min until failure.

Metcon

1000m Row (Time)

Max Effort 1000m Row