Boulder CrossFit – CrossFit

Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

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

“Crank” (AMRAP – Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 53/35lb, 44/26lb

Box Height: 30/24in, 24/20

Score = Rounds + Reps

Goal: 3 Rounds

Time Domain: ~2:30 / round

Finisher (No Measure)

3 Sets: For Quality

12 Ring Hamstring Curls

15 Barbell Hip Thrusts

20/20 sec S plit Squat Paloff Press Iso Hold