Boulder CrossFit – CrossFit

Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%

Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance
)

“Work In Progress” (AMRAP – Reps)

Part A)

5:00 AMRAP

60 Wall Balls 20/14lb, 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 20/14lb, 10/9ft

*Re-Test (June 19th, 2024)

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Score: Total Reps, Cals and Wall Balls added together

Finisher (No Measure)

Part A)

4 Sets: For Quality

5/5 Bulgarian Split Squats (Loaded)

+

5/5 Bulgarian Split Squat Jumps (Unloaded)

Part B)

4 Sets: For Quality

:20/:20 Single Leg Wall Sit

10/10 Half Kneeling Paloff Press with Rotation