CrossFit Wednesday

CrossFit Millard – CrossFit


Warm-up (No Measure)

250m Row

15 toes to rig

1:00 FLR Plank

5×10 sec Hollow Banana Hold


Pull up assistance work (5 Rounds)

5 Rounds rest :30 between exercises

Bar Hang Hold 10 sec

SA Bicep Curls 10 reps

Floor Pull Up 3 reps

4 burpees with gymnastic skill


Metcon (AMRAP – Reps)

EMOM 10 minutes

3-8 Power Cleans
count reps and shoot for consistant amount

score total reps and note weight in comments

this is a conditioning and technique workout.

Weight should be around 50%-60% of max power clean