Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*grab barbell

5 Bootstrap Squats

10 Strict Press

10 Air Squats

10 RDLs

:20 Wrist Opener

5 Front Squats

10 Cossack Squats

5 Thrusters

*

5 Squat Jumps

10 SL Line Jumps (fwd/bwd)

10 SL Line Jumps (lateral)

3/3 SL Broad Jump

3 Sets

3 Continuous Broad Jumps

*coach Led

5 Clean Pulls

5 High Hang Cleans (fade)

3 Cleans (fade)

Clean (EMOM x 10
-1 Clean

*start at a moderate weight and build across sets to a moderately heavy single for the day. Clean can be either squat or power. This would be a good opportunity to work in fading your depth into a squat as the bar gets heavier. )

GET FIT (Calories)

2 Sets

6:00 On/2:00 Off

75 Double Unders

25 DB Thrusters (50s/35s)

5 Rope Climbs

-Max Cal Bike in Time Remaining

*Need to have at least a minute to Bike both rounds. Thrusters should be a weight that has not more than 3 breaks. Cut rope climb number down to make sure you get to the bike.