Boulder CrossFit – CrossFit

Front Squat (Pause Front Squat + Front Squat
Every 3:00 x 5 Sets
Set 1: 1+4 @ 75%
Set 2: 1+4 @ 75%
Set 3: 1+3 @ 80%
Set 4: 1+3 @ 80%
Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat
*After Each Set Complete 3 High Stick Jump Overs
)

Metcon (Time)

For Time

9-7-5

Squat Clean

*500/450m Row

Load: 185/125lb, 115/75lb

*500/450m Row Finishes Each Set

Goal: 7:00–10:00

Time Cap: 12:00

Finisher (No Measure)

3-4 Sets For Quality

6/6 Goblet Crossover Step-Ups

12 Ring Hamstring Curls

1:00 Glute Bridge Hold (With Belly Breathing)