WOD

Monday 161219

Boise CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap in 15 minutes

50 Double unders

25 Kettlebell swings 24/16kg

10 Ring muscle ups

Saturday 161217

Boise CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

100 Calorie Row

50 Thrusters (95/65#)

100 Calorie Row

50 Thrusters (135/95#)

100 Calorie Row

50 Thrusters (155/105#)

100 Calorie Row

Max Thrusters (185/135#)

Friday 161216

Boise CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-5-5 building)

Gymnastics

3 min max handstand (Distance)

In 3 minutes, walk as far as possible on your hands.
Scale as:

Handstand wall run

Wall walks

Decline shoulder taps

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