Boulder CrossFit – CrossFit

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
)

“The Sentinel” (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2×50/35lb, 2×30/20lb

Goal : Sub-10 minutes

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Finisher (No Measure)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold