Friday, August 2nd, 2013

Good luck to those competing in the Wyoming Open this weekend: Staci M, Kris M, Bekka M, Chris S and Jon M. Make us proud!

Also please remember to sign up for Mobility with Mary, August 10th at 11AM. $25 for a world of knowledge from a fellow CrossFitter and Physical Therapist. please email milehighcrossfit@gmail.com

Strength:
7×100 M Sled drag sprint (135/95) or prowler push,
**Sled and prowler weights on the red wall by tires

*15 Minute Time Cap

Use the long straight away, tree to stop sign

WOD
5 Minute AMRAP

5 Medicine Ball Cleans (20/14)
Add 1 HSPU for each round

– first round 5 MBC + 1 HSPU, second round 5 MBC + 2 HSPU, etc

– Score is last complete number of HSPUs + reps complete in unfinished round

Cool Down:

5 Min OTM Heavy Russian KB Swings (60/45) or more.
500 M Row
Stretch