ARMS

CrossFit Hard Boiled – Barbell Club Strength Bench Press (4×4) 2 set @65 1 sets @70 1 set @ 75 Shoulder Press (4×4) 2 set @65 1 sets @70 1 …

Stardust

CrossFit Hard Boiled – CrossFit Gymnastics Pull Ups 4 x 5 – 10 ———- Metcon (Time) 800m run 15 power cleans / hang cleans 30 wall balls 400m run 15 …

Single Serving

CrossFit Hard Boiled – CrossFit Push Press (1-1-1-1-1-1-1) 15 minutes to build up to a max rep. ———- Metcon (AMRAP – Rounds and Reps) 15 min (as many rounds as …

Raiding Party

CrossFit Hard Boiled – CrossFit Warm-up Mobility Hip Opening Drill Front Rack Stretch Wrist Stretch Warm Up 3 Rounds 100m run 10 windmill 10 squats ———- Metcon (3 Rounds for …

Squats on Squats

CrossFit Hard Boiled – Barbell Club Strength Back Squat (3×5) 1 set @75% 1 set @80% 1 set @85% Pause Back Squats (3×6) Light between 55-65% Pause 2 secs Back …

Deads

CrossFit Hard Boiled – Barbell Club Deadlift (4×4) Warm up to 80% Good Mornings (4×12) DB RDL (4×10) Single Leg Landmine Deadlift (4×8)

Cleared Hot

CrossFit Hard Boiled – CrossFit Metcon (Time) Deadlift 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10

Zipline

CrossFit Hard Boiled – CrossFit Mobility Foam Roll Back and Lats ( 2 minutes ) Foam Roll Legs ( 2 minutes ) Ball in Back ( 20 reps each side …

Happy 17.5 James

CrossFit Hard Boiled – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

Shoulders

CrossFit Hard Boiled – Barbell Club Strength Shoulder Press (4×5) Warm up to 70% working sets are 2@70%/75%/80% Bench Press (4×5) Warm up to 70% Working sets are 2@70%/75%/80% Push …