Boulder CrossFit – CrossFit

Front Squat (Strength: 15 min running clock

Front Squat pause 3 secs in the hole

Work up to a heavy single or stick to one weight )

On and Off (2 Rounds for reps)

5 MIN AMRAP

250M ROW

14 Front Squats 135/95/65

Max DB Box Step Ups with time remaining 50/35/25 24/20 *alt each leg

REST 2 MINS

5 MIN AMRAP

250M Row

14 DB Box Step Ups 50/35/25 24/20 *alt each leg

*max front squats with time remaining 95/65/55

*score total REPS on step ups and front squats