Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

20/16 Cal Row

+

5 Kang Squats (hug medball)

:30 Couch stretch on wallball

7 Wallballs

+

20x PVC pass throughs

10/10x around the worlds

10x trunk twists

5/5x single leg good mornings

:30 PVC front rack opener

:30 squat hold – heels on pipe

3x @ empty barbell – unbroken

1 Power Clean

1 Front Squat

1 Thruster

1 Push Jerk

GET FIT (AMRAP – Reps)

3 Sets

5:00 On/2:00 Off

30/25 Cal Row

20 Wallballs (20/14) (Rx+30/20)

15 Box Jump Overs (24″20″)

Max Rep Toes to Bar

*must finish the box jump overs by the 4:00 mark. Cut reps down if needed to have at least 1:00 to accumulate T2B

LIFTING COMPLEX (Weight)

@ 22:00 – 32:00

Build to a Heavy Complex

1 Power Clean

1 Front Squat

1 Thruster

1 Push Jerk