Boulder CrossFit – CrossFit

Strict Press (Weight)

Every 3:00 x 5 Sets

3 Strict Press + 5 Push Press

+

3-5 Plyometric Push-Ups

Perform at 75%+ of Strict Press

Push Press (Every 3:00 x 5 Sets
3 Strict Press + 5 Push Press
+
3-5 Plyometric Push-Ups

Perform at 75%+ of Strict Press
)

“Fourth Quarter” (Checkmark)

15:00 EMOM

minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press

minute 2: 16 Dumbbell Renegade Row

minute 3: 100ft (30m) Overhead Plate Carry

minute 4: 15-20 GHD Sit-Ups

minute 5: Rest

Dumbbells: 50/35lb, 30/20lb

Kettlebells: 53/35lb, 35/26lb

Plate: 45/25lb

Goal: Complete each working minute with control and intention

Finisher (No Measure)

3 Sets: For Quality

10 Barbell Close Grip Bench Press to Eccentric Skull Crusher

12/12 Side Lying Dumbbell External Rotations