10/6/22

by CrossFit Miles City

Warm up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 15 Face Pulls + 15 Band Pull Aparts
  • 10 Cuban Press
  • 1 Arm Overhead Carry 

Strength:

  • Strict Press 2×8@3RIR
  • Wide Grip Bent Over Row 2×8 @3RIR

Conditioning:

12 min EMOM: 

  1. 40 sec on Machine 
  2. Rest
  3. 5-10 Strict Pronated Pull ups + 10-20 Push ups 
  4. Rest 

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