Boulder CrossFit – CrossFit

“Life Finds A Way” (AMRAP – Reps)

Team Conditioning

For Reps:

4 sets x 5:00 Running Clock

:30 Max Wall Walks

– :30 sec Rest –

:30 Max Dumbbell Push Press

– :30 Rest –

:30 Max Calorie Row

– :30 Rest –

:30 Max Burpees to Plate

– Rest 1:30 –

Dumbbells: 50/35lb, 30/20lb

*This is ideally done in teams of 4 with each member of the team on a different station and rotating through in order, then everyone resting for 1:30 before the next set. This would mean someone will start on Push Press, then Row, the Burpee, Then Wall Walk to finish. Another athlete will hit the Row – Burpee – Wall Walk – Push Press sequence and so on. This will allow athletes to play to their strengths of where they want to end as that is the place to game it and make the most reps up for the workout.

Score: Total Combined Reps/Calories

Goal: 3-5 Wall Walks, 10-12 Push Press, 10-12 (M), 7-9 (F) Calorie Row, 7-9 Burpees to Plate

Running Time 20:00 total (including rest)

Finisher (Checkmark)

3 Sets: For Quality

20 Wall Facing Handstand Shoulder Taps

100m Farmers Carry, For Load

*Mods: Wall Facing Handstand Shoulder Taps to Box Piked Handstand Shoulder Taps or Further from Wall.