WOD

Boise CrossFit – CrossFit

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Power Snatch (1 rep EMOM for 30 minutes)

Likely to keep a weight for 2-3 rounds of solid mechanics before adding weight. If you starfish you MUST drop 20 pounds for the next lift.

Boise CrossFit – CrossFit

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Gymnastics

Warm-up (No Measure)

Spend 5-7 minutes accumulating 50 or more one leg squats. Either practicing scales or building to weighted

Metcon

Metcon (2 Rounds for reps)

Alternating Tabata (20s on, 10s off)

Front squat 155/105

Toes to bar
0-:20 front squat max reps

Rest 10 seconds

:30-:50 Toes to bar max reps

10 seconds rest

Repeat for 8 minutes

Score is total squat and total Toes to bar

Boise CrossFit – CrossFit

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Gymnastics

Handstand Push-ups (Strict.)

If you think you will get well past 10 reps, consider adding a deficit of 2-4″

Metcon

Inigo Montoya (Time)

For time:

50 box jumps, 24/20-inch box

25 handstand push-ups

40 box jumps, 24/20-inch box

20 handstand push-ups

30 box jumps, 24/20-inch box

15 handstand push-ups

20 box jumps, 24/20-inch box

10 handstand push-ups

10 box jumps, 24/20-inch box

5 handstand push-ups