Boulder CrossFit – CrossFit

“Bison’s Blast” (Time)

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: 20/14lb,

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

“Optional Accessory” (No Measure)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.