528 S Americana Blvd, Boise, ID 83702

CrossFit WOD, September 15, 2018

CrossFit WOD, September 15, 2018


Rowling to 135 x 2 per teammate
2 Rounds
Walking Lunge to ham stretch x 20
Cossack Squats x 8
5 Inch Worms
Metcon (AMRAP – Reps)
Divide into four teams
:30//:30 x 4 AMRAP burpee
*scale to reverse v up or plank burpee
At end of each :30 everyone has to communicate with one board and one marker and add it up in :30. Make sure to have a captain.
Metcon (Time)
For time:
150 wallballs
400 m run
30 Strict HSPU

Scale to
"X" wallballs
200m run/20 cal bike
30 HRPU or knee pushups

X = What you can do (maybe just squat with ball or scale reps or BOTH)