First do the muscle-Up progression. If you don’t have a full muscle-up, get your best/highest jump or box muscle-up, then back off 6” and do:

30 Muscle-Ups for time.

Based on class size, we may split it up and do an AMRAP:

AMRAP 15
10 Box Jumps
10 DB Thrusters (25/15 each hand)

Today’s throwdown is:
Max Clean & Jerk

Our Classes today are:
WOD: 6am, 10am, Noon, 4pm, 5pm, 6pm
Elements: 7pm
CrossFit Express: 11:30am, 4:30pm, 5:30pm
Benchmark Throwdown: 6pm
Team Conditioning: 7pm

If you are interested in trying a workout at CrossFit Denver, please feel free to come to join our current members in a FREE “Try CrossFit” workout this Saturday! Choose from either of two classes, 9am or 10am. This weekly workout is designed to give beginners a feel for what they can generally expect from a CrossFit workout. This WOD will be structured with simpler movements, and can be altered by CrossFit Denver’s coaching staff to accommodate participants of any skill level or age.

Don’t worry members! While the movements in the workouts will feature some of the simpler CrossFit movements, the workout will still meet the intensity levels CrossFit Denver members have come to expect and crave!

CrossFit Denver FREE Saturday workouts are held at CrossFit Denver, located at 130 Lipan Street, Denver CO 80223.

Pick a gymnastic movement you have trouble with. Muscle-Up? HSPU? Ring Dips? KTE/T2B? Others?
Talk with your trainer about your specific weakness…

EMOM 15 (Every minute on the minute for 15 minutes): Choose your reps (2-10)
Keep your reps/round within 2 of your starting number each round

Today’s throwdown is:
The Chief
Max Rounds in 3 Min. of:
3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.

Our Classes today are:
WOD: 5am, 6am, 10am, Noon, 4pm, 5pm, 6pm, 7pm
Elements: 7pm
CrossFit Express: 11:30am, 4:30pm, 5:30pm
Benchmark Throwdown: 6pm
Sticks: 7pm