WOD

Boise CrossFit – CrossFit

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Team Tosh (Time)

3 x(200m – 400m – 600m) Run

One person works as the other rests.

Boise CrossFit – CrossFit

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Metcon (2 Rounds for time)

For times

60/50 Calorie echo bike

50 Abmat situps, straight legs

40 Box step-ups, 24/20″

30 Left arm kettlebell snatches, 53/35lb

20 Left arm kettlebell push press, 53/35lb

rest 5 minutes

60/50 Calorie echo bike

50 Abmat situps, straight legs

40 Box step-ups, 24/20″

30 Right arm kettlebell snatches, 53/35lb

20 Right arm kettlebell push press, 53/35lb

Boise CrossFit – CrossFit

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Weightlifting

Sumo Deadlift (3-3-3-3-3-3 every 2 minutes)

Not touch and go. Ensure a deliberate setup for each rep.

Metcon

The Air Force WOD (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.