Boulder CrossFit – CrossFit

“Feel the Fire” (No Measure)

40:00 EMOM

minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups

minute 5: Rest

Barbell Load: 75/55lb (same for masters and teens)

Dumbbell Load: 50/35lb, 35/25lb

Box Height: 24/20”

Optional Accessory (No Measure)

5 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold