Tuesday CrossFit

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′

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