Boulder CrossFit – CrossFit

Back Squat

Every 2:30 x 4 Sets

Set 1: 10 @ 55%

Set 2: 10 @ 60%

Set 3: 10 @ 65%

Set 4: 8 @ 65%+

% of 1RM Back Squat

Stimulus: Muscular Endurance / Hypertrophy / Volume Building

“Fruitbat” (Time)

For Time

10 Rounds

3 Bar Muscle Ups

5 Front Squats

35 Double Unders

Barbell: 155/105lb, 95/65lb

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Primary Objective: Go Unbroken

Optional Accessory (No Measure)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.