Boulder CrossFit – CrossFit

Power Clean

Every 2:00 x 5 Sets

5 Tng Power Clean

Load: @ 60%+ of 1RM Power Clean

Building to a Heavy for the Day

Stimulus: Barbell Conditioning and Cycling

“Spy Game” (Time)

3 Rounds For Time

400m Run

20 Box Jump Overs

15 Handstand Push-Ups

Box Height: 24/20in

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

Optional Accessory (No Measure)

For Quality:

5 Sets

7/7 Single Arm Dumbbell Z-Press

14 Chest Supported Dumbbell Rows

Rest as needed b/t sets and exercises