Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Mobility

400m Row

2 rounds

10 db shoulder press

5 slam balls

10 air squats

Weightlifting

Shoulder Press (5 sets 3 reps)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
workout demo

https://youtu.be/coYW_9zZno0

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