Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

12 Russian step ups

5 man makers

6 wall balls

7 ab mat situps

Mobility

Warm-up (No Measure)

front rack work with band

wrist stretch

bar rack stretch

warm up with empty barbell for cleans

Weightlifting

Squat Clean (EMOM 20 x 1 or :30 amrap)

EMOM 20

Performance: 1 squat clean. Build weight throughout

or

Fitness: :30 sec AMRAP Squat Clean
record highest weight or top amrap reps

Movement demo

https://youtu.be/EKRiW9Yt3Ps

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

100m Shuttle Run

20 AKBS
25m = 1 rep

100m = 4 reps

each round 24 reps total

Rx: 53/35

Rx+: 70/53

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