Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3 Sets

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman

:15 Jump Squats

2 Sets

12 TKEs

:30/:30 Banded Spiderman/Samson Stretch

*grab barbell

5 Kang Squats

5 Back Squats

5 Pause Squats

add warm up weight

5 Pause Squats

Build to Starting weight

Back Squat (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

4 Rounds

12 Deadlifts (275/185) (Rx+315/225)

12 Box Jumps (24″/20″)

*no rest between sets

*the deadlifts are meant to be relatively heavy here. You should have to break each set up.