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


Strict 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%)

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


3 sets – 3 min ON/OFF:

Max Pronated Strict Pull ups

400m Run or 500/400m Row

Push ups for Remainder

-Scale distance as needed

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