Boulder CrossFit – CrossFit

Clean (Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 2 reps (Start with empty barbell and slowly build))

Squat Clean (Every 2:30, for 15 minutes (6 sets):
Clean + Clean + Front Squat + Jerk
Sets 1-3 = 1 rep @ 75-80%
Sets 4-6 = 1 rep @ 85%)

Jared Enderton Front Squat Complex (Weight)

Every 2:30, for 15 minutes (6 sets):

Enderton Front Squat Complex x 1 rep @ 90-105% of your 2-RM Enderton Front Squat Complex

*Note: If you do not know your 2-RM in this complex, establish a 2-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

Finisher (No Measure)

Four sets of:

Chin-Ups x 8 reps

Hollow Body Hang x 30-45 seconds

Rest as needed between sets