Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

2 rounds

:30 sec Row or Bike

1:00 min Bear Crawl

100′ skipping

20 box step ups


Metcon (No Measure)

3 rounds

25m Sled Drag

25m Sled Pull

4 tire flips

50m shuttle run

amrap 50m shuttle run if waiting for equipment
record tough parts of workout for you, or things you would like to work on


Metcon (AMRAP – Reps)

AMRAP 6 minutes

6 Med Ball Cleans

6 slam ball over shoulder alternating

score is total reps