Boulder CrossFit – CrossFit

Front Squat (Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)

“All Of The Lights” (Calories)

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 15 Toes to Bar

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 2 x 53/35lb, 44/26lb

Goal: 15/11+ Calories / Set

Finisher (No Measure)

3 Sets: For Quality

10 Reverse Nordic Curls

200ft (60m) Reverse Sled Drag

:20/:20 Copenhagen Plank