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Boulder CrossFit – CrossFit Metcon (Time) Dress in Costume! FRIENDS/FAMILY welcome for FREE
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Strength: Strict Press 1 set of max reps at 60% of 1RM WOD: 8 MIN EMOM 1: 15 Russian KB Swings 70/53/35 (eye level) MIN 2: 10 Facing Stick Jumps 20/16/10 in REST 2 Mins 8 MIN EMOM MIN 1: 10 Pullups MIN 2: 7 HSPU or 15 HRPU
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WOD: For time: 10 Dumbbell Snatches (50#/35#/25#) 15 Burpee Box Jump Overs (24″/20″/16′) 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump Overs 40 Dumbbell Snatches 15 Burpee Box Jump Overs 50 Dumbbell Snatches 15 Burpee Box Jump Overs *25 Min time Cap * Must alt. arms each rep * both...
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Strength: Overhead Squat (heavy set of 3) WOD: 3 rounds for time: 100 Double Unders (200 singles) 20 Toes to Bar 10 Overhead Squats (135/95/65)
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Strength: Deadlift (heavy set of 3) WOD: For time 1,000 Meter Row 30 Deadlifts (225/155/105) 50 Lateral Barbell Burpees
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WOD: Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12/10 Calorie Assault Bike 7 Clean and Jerks (115/85/65)
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WOD: For time: 33-27-21-15-9 Thrusters 95/65/55 CTB Pullups *30 MIN CAP
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Strength: Squat Snatch work to a heavy single for the day WOD: 400m Run 30 Snatches 135/95/65 400m Run
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Strength: Bench Press 1 set of max reps with no rest. record reps and weight lifted WOD:  12 MIN AMRAP 25 Double Unders 15 Double Dumbbell Deadlifts (50’s/35’/25s) 25 Double Unders 15 AbMat Sit-ups
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