by CrossFit Miles City

Warm Up

Band Shoulder Series

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

5-10 Band Chest Fly + 5-10 Band Chest Press

8 ATG Split Squat/leg


Bench Press – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)

Supinated Chin Ups 3×5-8 – increase difficulty

Partner WOD


DB/KB Hang Clean & Jerks

Wide Grip Ring Rows

then 1000/800m Row

then 30-20-10:

DB Incline Bench Press

Chest Supported Rows

-Split the reps

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