Boulder CrossFit – CrossFit

“Dead Weight” (Time)

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

5 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: 225/155lb, 155/105lb

Wall Walk: 10in to Wall

Score: Total Time

Time Cap: 25:00

Goal Time: 18:00 – 22:00

Finisher (Checkmark)

5 Sets, For Quality:

10 GHD Back Extensions

10 Ring Hamstring Curls

:30 second Dual Kettlebell Overhead Hold

Rest as needed between sets

– Points of Performance Note:

Aim to move slow and controlled through the Back Extensions. Each vertebrae at a time on the way down and on the way up, squeezing the glutes the entire time