CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
PVC Snatch warm up
pvc pass throughs
good mornings
pvc sots press
drop snatch
btn press snatch grip
repeat with empty barbell
Weightlifting
Squat Snatch (5×1-1-1)
5 sets of 3 reps
drop bar and rest :15 between reps
rest 2:00 between sets
Power Snatch is option
Conditioning
Metcon (Time)
For Time:
400m Farmers Carry Rx: 53/35
if you set down weight:
5 air squats
