Boulder CrossFit – CrossFit

Push Press (Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day)

Front Squat (Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day)

“Walking On The Walls” (Time)

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: 20/14lb, 10/9ft

Box Jump Over: 24/20in

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes

Time Cap: 10 minutes

Finisher (No Measure)

For Quality:

5 Sets

:20/:20 Copenhagen Plank

:20/:20 Single Leg Wall Sit

Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality and unbroken holds.