Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Jog

HS Skill

:20 Hollow Hold

10 Plank Shoulder Taps

:15 HS Hold

10 Shoulder Taps

5 Kick Ups to Balance Point

*grab PVC

10 Pass Throughs

5 Snatch Grip Deadlifts

5 Jump and Catch

5 OHS

5 Sotts Press

*grab barbell

5 Muscle Snatches

5 OHS

5 Snatch Balances

3 Power Snatches

3 Hang Snatches

Snatch (Weightlifting Variable Reps & Sets)

Metcon (Time ↓ Shorter is Better)

For Time:

13-11-9-11-13

Pull-Ups (Rx+ C2B)

Deadlifts (185/125) (Rx+225/155)

8:00 Time Cap

*Grip/pulling fatigue is tested on this one. This is meant to be a fast paced workout, but a Quick break or two early can help prevent blowing up on the back half.