Boulder CrossFit – CrossFit

“Keep Away” (Time)

Waterfall Teams of 3

5 Rounds for Time

400m Run

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

Dumbbell Load: 50/35lb, 30/20lb

Time Domain: 18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Finisher (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.