Boulder CrossFit – CrossFit

Deadlift (Deadlift
Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
)

“Flash Kick” (Time)

For Time:

400m Run

5 Deadlifts

400m Run

10 Deadlifts

400m Run

15 Deadlifts

400m Run

20 Deadlifts

Barbell: 225/155lbs, 135/95lb

Goal: 9:00-13:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Stimulus: Posterior Chain / Running Mechanics

Primary Objective: Unbroken Deadlifts

Secondary Objective: Overall Time

“Optional Accessory” (No Measure)

For Quality:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.