CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Row 250m Bike 1mile
Front Rack and Hip Mobility
Group Barbell Warmup
PVC or Bar Only
Bergener Warm Up
10 Good Morning
5 Power Cleans
5 split jerk
Split Press
https://youtu.be/65NfhQA-Y3U
Weightlifting
Metcon (Weight)
15 minute EMOM
even- 3 Power Clean+ 3 split jerk
odd- rest and add weight
Conditioning
Metcon (Time)
3 rounds for time
Rx 75 single unders or Rx+ 20 UB double unders (if you miss, your next rep is 1)
Rx 10 ring rows or Rx+ 10 Pull ups on bar or Rings
10 wall balls 20/14 10’/9′
