Boulder CrossFit – CrossFit

Front Squat (
Strength: Front Squat
15 min including warmup
5 at 65%
5 at 75%
5+ at 85%

Numbers are based off of 90% of 1rm.
+means max reps without stopping. )

WOD (AMRAP – Rounds and Reps)

21 MIN AMRAP

100 Double Unders

50 Wall Balls (20/14)

35 Toes to Bar

20 Deadlifts (225/155)

75 Double Unders

40 Wall Balls

25 Toes to Bar

15 Deadlifts (275/185)

50 Double Unders

30 Wall Balls

15 Toes to Bar

10 Deadlifts (315/205)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.