Boulder CrossFit – CrossFit

Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat

Record Each Working Weight
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“Little E” (AMRAP – Reps)

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: 20/14lb

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Finisher (No Measure)

For Quality:

Part A)

10:00 EMOM

Minute 1 – 7 Narrow Grip Bench Press

Minute 2 – 7 Bent Over Dumbbell Rows

Part B)

5 Sets

:30 On/:15 Off

Station 1 – Banded Gun Rack Yoyo

Station 2 – Banded Tricep Extensions

For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.