Boulder CrossFit – CrossFit

“A Hero Can Be Anyone” (Time)

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Optional Accessory (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.