Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Split Jerk (Weightlifting Variable Reps & Sets)

Overhead Squat (Weightlifting Variable Reps & Sets)

Romanian Deadlift (RDL) (Barbell RDLs
3 Sets
12 Reps

*nice and controlled eccentric portion )

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

For Time:

3 Rounds

90/70 Cal Bike

60 Air Synchro Air Squats

30 Deadlifts *

then,

100/80 Cal Ski Buy-Out

*split all work with partner in any fashion.

*round 1 – 185/125 (Rx+225/155)

*round 2 – 225/155 (Rx+275/185)

*round 3 – 275185 (Rx+315/205)