CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200m Row
50′ inch worm
30 sec or amsap handstand hold
Weightlifting
Strict Press (5×3-6)
5 sets 3-6 reps
30X1 tempo
increase weight each set if you hit 6 reps
Conditioning
Metcon (AMRAP – Reps)
12minute amrap
8 box jumps with step down
8 wall ball shots
8 TTB or Knee Raises
score total reps
