Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

12/9 Cal Row

12 Banded Pull-Aparts

6 Pushups

+

*grab slamball

6/6 Slamball Strict Press

12 Russian Twists w/ ball

8 Slamballs (as hard as possible)

6/6 Kneeling Chest passes

*grab barbell

8 Good Mornings

6 Muscle Cleans (arms only)

5 Hang Power Cleans

*put bar in rack

15 Empty Barbell Bench Press

Bench Press (Barbell Bench Press
Every 2:30 x 5 Sets
5 Bench Press

*classic 5×5.
looking to use a challenging weight for all 5 sets. should be around 75% )

METCON (Time)

For Time:

25 Hang Power Cleans (135/95)

50/40 Cal Row

25 Hang Power Cleans (135/95)

*cleans are meant to be a moderately challenging weight. Several breaks is expected. But Shouldn’t take more than 3 Minutes to do first set