Boulder CrossFit – CrossFit

Deadlift (Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups

% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy
)

“Mind Flayer” (AMRAP – Reps)

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: 53/35lb, 35/18lb

Box Height: 24/20”

Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Optional Accessory (No Measure)

3 Sets, For Quality

10 Chest Support Dumbbell Batwing Row

12-15 Ring Hamstring Curls

6/6 Ring Archer Push-Ups