Boulder CrossFit – CrossFit

“Solar Flare” (Calories)

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

– Max Calorie *Bike

– Rest 2:00 b/t sets-

Dumbbells: 50/35lb, 30/20lb

Workout Flow: Waterfall Format

Goal Calorie Count: Each athlete should aim for 12-18+ calories per bike effort depending on size, power output, and fatigue management.

Total team calorie goal: 80-120+ calories across all 4 sets.

Finisher (No Measure)

5 Sets: For Quality

6/6 Single Leg Landmine Deadlift , Moderate

12 Barbell Hip Thrusts , Moderate

Rest as needed b/t sets