First lets take 15 minutes and work on the clean. Start with PVC, then move to and empty bar. Practice hang clean, move thru hang squat cleans, power cleans from the floor, and finally squat cleans from the floor. We’re NOT looking for heavy weight, we want to be at maybe 50% of 1RM at the most, and striving for perfect technique.

Then,

AMRAP 20
5 Front Squat (135/95)
3 muscle-ups
200 m Row

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

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, 9 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.

first, lets work on handstands. Try holding a handstand, handstand walking, etc.

Then,

10-9-8-7-6-5-4-3-2-1
Wall-ball (20/12)
Pull-up
KB C&P (EACH arm, not total for both) (35/26)

Our Classes today are:
WOD: 5am, 6am, 10am, Noon, 4pm, 5pm, 6pm, 7pm
Elements: 7pm
CrossFit Express: 11:30am
Sticks: 7:00pm