CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
400m easy jog/run
20 alt box step ups with dual db’s
20 alt db lunge steps
10 med ball squats
Weightlifting
Deadlift (5×3)
Performance 5 sets 3 reps
Fitness group: 5 sets :30sec AMRAP, Rest 2:00minutes
mixed grip
vertical shin on setup
different than clean
Conditioning
Metcon (Weight)
3 rounds
10 cal Assault Bike
15 S2OH
10 bar over burpees
rest 2:00 min
score s2oh weight
