Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

4 Min Bike

(Increase Bike slightly every minute)

3 Sets

:15 Jumping Jacks

:15 Air Squats

::30 Spiderman Lunges

MOVEMENT/MOBILITY

*grab PVC

10 Pass Throughs

:20/:20 Lat Stretch

:30/:30 External Rotations

6 OHS

6 Sotts Press

*grab barbell

Front Rack Opener

Strict Press

Front Squats

Wrist Stretch

Thrusters

PRIMER

3 Burpees

3 Cleans (1st weight)

3 Burpees

3 Thrusters (1st Weight)

3 Burpees

3 Thrusters (1st Weight)

2 Burpees

2 Cleans (2nd Weight)

2 Burpees

2 Thrusters (2nd Weight)

2 Burpees

2 Cleans (3rd Weight)

2 Burpees

2 Thrusters (3rd Weight)

CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time Cap: 16 minutes

F: 65, 75, 85lb (29, 34, 38kg)

M: 95, 115, 135lb (43, 52, 61kg)

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here