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


Incline Barbell Bench Press 3 x Max Reps

Chest Supported DB Wide Grip Row 3 x Max Reps immediately followed by 15 Band Pull Aparts


12 min @sustainable pace on Machine

@0:00 & every 4 min, stop and perform:

5-15 Dips/Push ups

5-15 Strict Chest to Bar Pull ups

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