Boulder CrossFit – CrossFit

Squat Clean and Jerk (Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)

“Chrono Shift” (AMRAP – Rounds and Reps)

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

Dumbbell: 50/35lb, 30/20lb

Wall Ball: 20/14lb, 14/10lb

Goal: 3+ Rounds

Finisher (No Measure)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

8/8 Side Plank Banded Rows

:30 Hollow Hold