Boulder CrossFit – CrossFit

Front Squat

Front Squat + Jerk

Every 2:00 x 6 Sets

2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk

Clean and Jerk

Front Squat + Jerk

Every 2:00 x 6 Sets

2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk

“PRVN Classic” (Time)

For Time:

5 Rounds

24 Wallball Shots

12-15-18-21-24 Pull-Ups

Wallball: 20/14lbs to 10ft/9ft

Goal: 8:00-12:00

*Time-cap 15:00

Optional Accessory (No Measure)

For Quality:

Part A

10:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 6/6 Single Leg Kettlebell Deadlift

Part B

5 Rounds

:30 Ring Curls

:30 Ring Skullcrushers

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.