13
Dec
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