by CrossFit Miles City

Warm Up

Band shoulder series

then 2 rounds:

30 sec Close Grip Bar Hang

10 DF Cuban Press

10-20 sec top of Dip/Push up Hold + 10-20 sec Bottom of Dip/Push up

8 ATG Split Squat/leg


Pause DB Bench Press @ slight incline 3 x Max Reps

Strict Pull ups 3 x Max Reps @30X1


Partner WOD – 3 sets each:

10 DB Strict Press + Max Push ups

300/200m Row

10 Pronated Bent Over Row + Max Supinated Bent Over Rows

-alternate rounds

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