Boulder CrossFit – CrossFit

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%
)

“Panama” (Weight)

Every 90 seconds x 6 Sets

12/9 Calorie Row

3 Squat Cleans

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

Primary Objective: Complete each working set in under 75 seconds

Optional Accessory (No Measure)

For Quality:

6 Rounds (12:00 Clock)

30 Seconds – Weighted Wall Sit

-rest :15-

30 Seconds -Barbell Hip Thrusts

-rest :45-

Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack

Barbell Loads: 95/65lb, 43/30kg