Boulder CrossFit – CrossFit

Bench Press (Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%

Based on 1RM bench press)

“Cosmo” (No Measure)

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Finisher (No Measure)

4 Sets: For Quality

10-12 Standing Rotational Slam Balls

4-6 Ring Dip @ 32×3 Tempo

8-10 Ring V-Outs

Rest as needed b/t sets and exercises

The tempo for the Ring Dip = 3 count lower, 2 count pause, explosive press, 3 count at support