CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
15 toes to rig
1:00 FLR Plank
5×10 sec Hollow Banana Hold
Gymnastics
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
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
