Boulder CrossFit – CrossFit
Back Squat (Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%
% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.
)
“I’ll Be Back” (Calories)
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Chest to Bar Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 135/95lb, 95/65lb
Barbell suggested loading @ 40% of Front Squat
Goal: 150/120 Calories
Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets
Secondary Objective: Get to the rower with more than 1:00 remaining
“Optional Accessory” (No Measure)
For Quality
4 Sets
8-10 Feet Elevated Ring Rows
8-10 Deficit Parallette Push-Ups
8/8 Half Kneeling KB Chop and Lift