Boulder CrossFit – CrossFit

Shoulder Press (Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%
)

“Crepes Are Just Thin pancakes” (No Measure)

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: 2 x 50/35lb, 30/20lb

Kettlebells: 2 x 53/35lb, 44/26lb

Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Finisher (No Measure)

3 Sets: For Quality

1:00 Weighted Forearm Plank

:30 Hollow Hold

:20/:20 Star Plank