CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
:30 sec Row or Bike
1:00 min Bear Crawl
100′ skipping
20 box step ups
Conditioning
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
Conditioning
Metcon (AMRAP – Reps)
AMRAP 6 minutes
6 Med Ball Cleans
6 slam ball over shoulder alternating
score is total reps
