Open Gym

CrossFit Millard – CrossFit

Warm-up (No Measure)

Warm Up with 5 minutes on the Assault Bike at a moderate pace

Work on a skill or ask coach how to perform

Power Cleans

Power Snatch

Split Jerk

Handstand Push Ups

Work on overhead mobility

Foam Roll body and probe for sticking points

Metcon (Time)

4 RFT

6 PS Rx 95/75

12 BJO 24/20

Rx+ 115 PS and 30″ BJO

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