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10/27/22

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 – Build to a heavy set of 4, then 2×5-8 – increase load/reps

Wide Grip Bent Over Row 3×8-12 – increase load/reps

Conditioning:

Partner WOD – 20 min AMRAP:

200m Row/Run

12 Body Weight Step Ups

Farmer Carry Lap

30 sec Handstand Hold/Plank

-Alternate rounds

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