WOD

Wednesday 211027

Boise CrossFit – CrossFit

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Gymnastics

Warm-up (No Measure)

Practice strict handstand pushups, up to and including strict nose to wall hspu

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Monday 211025

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (2-2-2-2-2-2-2-2-2-2)

Rest 60 seconds between sets.

Start heavy, enough that you don’t think you’ll want to add weight

Metcon

Metcon (Time)

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate
16 min cap

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