CrossFit Wednesday

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

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