Boulder CrossFit – CrossFit

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+
)

“The Cave and Beyond” (AMRAP – Rounds and Reps)

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: 135/95lb, 95/65lb

Box Height: 24/20in

“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Finisher (No Measure)

3 Sets: For Quality

10 Barbell Glute Hip Thrust

15 Weighted GHD Hip Extensions