Friday August 16, 2013

Happy Friday!!  Alright ladies, time to step up competition-wise!  We have several guys looking for partners for our coed Monster Mash competition.  Please send an email to milehighcrossfit@gmail.com if interested!

Skill Work: EMOM for 10 minutes – 1 rope climb

WOD
Clean & Jerk Ladder
8 minute AMRAP
10 C&J at 95/65
10 C&J at 115/75
10 C&J at 135/95
10 C&J at 155/105
As many reps as possible at 185/135

*build your own bar for each weight; for Rx’d men you need 1 set of 10s, 25s, 45s; for Rx’s women you need 1 set of 5s, 25s, and 2 sets of 10s

Cool Down:
4 Round Tabata of Hollow Body Rocks