Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Around Cones

Jog

Back pedal

Carioca

Bear Crawl

10 air squats

Weightlifting

Strict Split Press (5×5)

off rack

press in split position to overhead

very light weight to bar only

Jerk in Split (5×5)

very light weight or bar only

Conditioning

Metcon (Calories)

3 rounds

:15 second Assault Bike Sprint

1:00 rest

1:00 Jump Rope

1:00 rest
staggered start

score total calories on AB

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