Announcements

Upcoming Week Schedule

Sunday June 28th – No class (Purple Mountain)

Monday-Thursday – Regular Schedule

Friday July 3rd – 8/9/10 AM Hero WOD

Saturday July 4th – Closed

Sunday July 5th – Back to Regular Schedule

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Rounds

200m Row

:20 Dead Hang

3 Inchworms w/ Pushup

+

*grab light KB

2 Sets

5/5 Bottoms Up KB Press

3/3 KB Windmills

-6 Prone Snow Angels

-:20/:20 Sleeper Stretch

-10 Scorpions

*grab barbell

10 Strict Press

10 Bent Over Rows

Set up Strength

Shoulder Press (Weightlifting Variable Reps & Sets)

Back to Back AMRAPS (AMRAP – Reps)

AMRAP x 5:00

750//700m Row

+

Max Rep

Strict Pull-Ups (Rx+BMUs)

Rest 2:00

AMRAP x 5:00

750/700m Row

+

Max Rep

DB Bench Press (50s/35s) (Rx+70s/50s)

*score is pull-ups + bench press