CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
1:00 Row
15sec Bar Hang
5 Ring Rows
10 wall pushups
15 Double Unders or 30 Single Unders
Weightlifting
Front Rack Lunges (5×10)
5 sets of 10 total 5 per leg
Build each set
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
4 reps Curtis P Complex Rx 95/75
30 DU or 60 SU
Rx+ 135/115
Curtis P Complex:
1 power clean, 2 fr lunges, 1 push press
This together is 1 rep
