Boulder CrossFit – CrossFit

“Raticate” (Time)

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

15 Burpees

Station 2:

20/16 Calorie Row

5 Wall Walks

Goal: Maintain 1:45 – 2:15 / Set

Score: Average Time

Finisher (No Measure)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold