Halloween CF

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll shoulders and back emphasis

Banded OH mobility

Hip Mobility

Warm up

3 rounds

5 mb cleans

5 mb standing press

5 mb floor throw

5 wall balls

Strength Superset

Floor Press (5-5-5)

Batwing Row (5-5-5)

hold for 3 sec at top of rep

Metcon

Metcon (AMRAP – Reps)

Monster Mash

3 Rounds

1:00m amrap work

:20s rest transition

Push Press (off rack) 95/65

Box Jumps

Rowing for calories

Wall Balls

Burpees

Rest/Walk 2:00m

19m duration

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