CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 air squats
50′ bear crawl
10 backwards lunges
5 pike pushups
Weightlifting
SDHP (EMOM 10 – 5 Reps)
Sumo Deadlift High Pull
5 reps each minute for 10 minutes
Rx 75/65 lbs
stay with weight whole time
Conditioning
Metcon (AMRAP – Reps)
AMRAP 20
4 tire flips
800 m Run (2 laps)
20 minute time cap
half class start of flips, half on run
large tire can use partner
scoring: total reps of tire flips completed
Workout Alternative:
4 Slam Ball over shoulder
800m Row
score is reps for slam ball over shoulder
