Boulder CrossFit – CrossFit

Front Squat (Strength: Front Squat

20 min running clock establish a new 1 rep max!

Suggested warmup

10 at 50%

8 at 60%

6 at 70%

4 at 80%

2 at 85%

1 at 90%

1 at 95%

1 at 101%)

WOD (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK… 800m Run

Immediately Into AMRAP in Time Remaining of:

15 Med Ball Cleans (20/14)*

20 Walking Lunges

100M RUN

*Squat Clean Only (Score is Rounds + Reps)