Boulder CrossFit – CrossFit
Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance
)
“Work In Progress” (AMRAP – Reps)
Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 10/9ft
*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Score: Total Reps, Cals and Wall Balls added together
Finisher (No Measure)
Part A)
4 Sets: For Quality
5/5 Bulgarian Split Squats (Loaded)
+
5/5 Bulgarian Split Squat Jumps (Unloaded)
Part B)
4 Sets: For Quality
:20/:20 Single Leg Wall Sit
10/10 Half Kneeling Paloff Press with Rotation