Boulder CrossFit – CrossFit

Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time
)

“Swole Batman” (AMRAP – Reps)

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Calorie Echo Bike

Dumbbells: 50/35lbs, 30/20lb

Score = Sum Total Reps

Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.

Finisher (No Measure)

12:00 EMOM

Minute 1 – 7 Seated Good Mornings

Minute 2 – 7/7 Banded Clamshell

w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.