Boise Crossfit, Boise Idaho, Dec 19, 2014

Made a trip to Boise to pick up Skylar from college and watch her compete in the Idaho State Oly Lifting Championships.  Trip to Boise would not be complete without a visit to one of my favorite Boxes; Boise Crossfit - www.boisecrossfit.com.
Showed up early to warm up and got to see our coach, Andy Rosenbaum do a test run of the WOD.  He crushed it, the WOD crushed me!

3 Metcons (A, B, C) - Keep the clock running.

A: AMRAP in 2 minutes - for Reps     5 Bar muscle ups (10 CTB)     10 Burpee box jump over 24/20″
     20 Shoulder to overhead 155/105lb
     25 Kettlbell swings 53/35lb

     50 Double unders 
     15 Power clean 155/105lb
     Rest 1 min

B. Same AMRAP in 4 minutes for Reps
     Rest 2 min

C. Same AMRAP for time. (once through)
Total time 19:50 - Darn Bar Muscle Ups really slowed me down.

As always, great WOD, coaching, and motivation (I needed it tonight).  When you get to Boise,  make sure to give Andy a call!