Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman Lunges

:15 Jump Squats

2 Sets

:20 High Plank

:20 Side Plank (R)

:20 Side Plank (L)

*PVC

10 Pass Throughs

5 Jump and Catch

5 Scarecrow Snatches

5 Pause OH S

5 Jump and Catch

5 Snatch DLs

*grab barbell

Coach Led Barbell Warm Up (focus on pausing in positions)

Snatch (Weightlifting Variable Reps & Sets)

METCON (Time)

For Time:

24-20-16-12

Overhead Squats (95/65) (Rx+135/95)

Toes to Bar

*lots of upper body fatigue. Overhead Squats should have 1-2 breaks most rounds, but should not be a super heavy weight.

*cut T2B Volume to 18-15-12-9 if full volume will cause you to hit a wall and go to singles