Wednesday 161228

Announcements

Regular schedule through the weekend, Monday the 2nd we will be closed except for an open gym from 10a-12p.

Boise CrossFit – CrossFit

Do not hold back on part A just to get a better score on part B. Full effort in both workouts today!

A: Metcon (Time)

With a continuously running clock:

In 7 minutes or less, complete for time:

20 Front squat 185/135lb

30/20 Strict handstand push-ups

40 Toes to bar
Rest 1 minute

(Add 1 second here for each incomplete rep)

B: Metcon (Weight)

Starting at 8:00 on the clock, you have 5 minutes to attempt a 2 rep max shoulder to overhead, taken from the floor. Score the heaviest weight lifted for a double.

C: Metcon (Weight)

For every incomplete rep at the end of part A, subtract one pound from your weight lifted in part B, for every second you are faster than 5 minutes, add one pound to your total. Enter the final score here.