Monday

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

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