Boulder CrossFit – CrossFit

Stop and Go (3 Rounds for reps)

Three 3 min AMRAPS (rest 1 min between each) 11 min total

15/12 Cal Bike

*Max Lateral Barbell Burpees with time remaining (leave barbells out from deadlifts)

1 MIN REST

15/12 Cal Bike

*Max American KB Swings 53/35 with time remaining

1 MIN REST

15/12 Cal Bike

*Max Lateral Barbell Burpees with time remaining (leave barbells out from deadlifts)

SCORE= TOTAL REPS across all 3 rounds

Deadlift (20 min (establish a new 1rm)

The suggested rep scheme for ALL lifts this week is…

Athletes can follow this or work up on how they want

7 at 60%
6 65%
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 95%
1 at 101%)