Boulder CrossFit – CrossFit

Front Squat (Take 12:00 to Establish
3RM Front Squat

* Suggested Loading
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3RM

Goal 3RM 90-95% of 1RM Front Squat
)

“Chutes and Ladders” (Time)

For Time

400m Run

—

9-15-21

Front Squats

*5 Wall Walks

—

400m Run

Load: 135/95lb, 95/65lb

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Primary Objective: Complete the Front Squats in 2 sets or less on each round

Secondary Objective: Complete each set of Wall Walks in under 1:00

“Optional Accessory” (No Measure)

5 Sets, For Quality

6/6 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:20-:30 second Handstand Hold (Freestanding or Wall Supported)