Boulder CrossFit – CrossFit

“The Oracle” (Time)

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: 205/145lb, 135/95lb

Goal: Finish between 9–13 minutes

Time Cap: 16:00

“Finisher” (No Measure)

4 Sets: For Quality

12 Feet Elevated Ring Rows

12 Dumbbell Hammer Curls

Rest 1:00

15 Glute Bridge With Medball Squeeze (adduction)

5 Hamstring Walk-Outs (out and back = 1)

Rest 1:00