Wednesday November 6, 2013

Hey MHCFers, it’s time to start thinking about the the Conquer Denver event coming up December 13 and 14th. We can bring 5 girls and 5 guys from the gym to compete against the best teams in the area. If you are interesting in being considered for the team please email milehighcrossfit@gmail.com with something about Conquer team in the subject please. We’ll send out a message to everyone once we have details on the selection of the team (likely a mini tryout). While we welcome all to tryout for the team, FRCF has stated this will be Regionals level programming so expect high skilled items and heavier weighted WODs. Thanks guys!

Strength/Skill:  OTM for 5 minutes – 5 Squat Cleans (touch-and-go) (135/95)

LuRong WOD 8
21-18-15-12-9-6-3
Wall Balls (Lvl 3 and 2 – 20/14, Lvl 1 – 12/8)
Deadlifts (Lvl 3 – 115/75; Lvl 2 – 105/65; Lvl 1 – 85/55)
Box Jumps (Lvl 3 – 24/20; Lvl 2 – 20/16; Lvl 1 – 16/12)

*18 minute time cap

Cool Down:
40 Situps
Hip & Hammy MOB