Boulder CrossFit – CrossFit

Back Squat (PR DAY!!!
Every 3:00 x 4 Sets
3 Back Squat

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM. )

“Bad Fish” (Time)

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

Kettlebell: 70/53lb / Dumbbell 70/50lb

Wall Balls: 20/14lb

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Optional Accessory (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)