Boulder CrossFit – CrossFit

“Blessed in the Morning, Cursed in the Afternoon” (Time)

Every 2:00 x 4 Sets

12/9 Calorie Echo Bike

9 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

48 Double Unders

12 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

12/9 Calorie Row or Ski

9 Box Jump Overs

Box: 24/20”

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets.

“Optional Accessory” (No Measure)

For Quality:

5 Sets

:45 Ring Plank

10/10 Single Leg Barbell Hip Thrust

Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.

Video Support:

[Single Leg Barbell Hip Thrusts](https://www.youtube.com/watch?v=BMIy2gtjsTI]