Boulder CrossFit – CrossFit

Gymnastics Specific Progressions (10-15 minutes) (No Measure)

Toes to Bar

Chest to Bar

Bar Muscle Up

“Blackhole” (Time)

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups

Box: 24in/20in

Barbell: 95/65lbs, 75/55lb

Score: Time

Goal: 18:30 – 25:00

Time Cap: 25 minute Time Cap

Finisher (No Measure)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank