Tues

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

25 jumping jacks

then

3 rounds

Samson Stretch 30sec/side

Spiderman lunges 20 steps

Bear Crawl 50′

Arm Circles 10 forward 10 backward

Warm-up (No Measure)

Review Sumo Deadlift with PVC

Warm up with bars for sumo deadlifts

Weightlifting

Sumo Stance Deadlift (5×3)

5 sets of 3 reps

Metcon

Metcon (Time)

For Time

21-15-9

Thrusters Bar Only

Ring Rows

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