Wednesday CrossFit

Announcements

Happy Holidays! Have you thought about giving the gift of fitness this year? Gift Memberships are available!

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Med Ball Hot Potato!

Holding Ball when music stops:

5 Air Squats

5 push ups

6 lunges

5 tuck jumps

5 situps

Strength

Thrusters (10×3-6)

10 Emom

3-6 Thrusters with Barbell

Rx 75/65

Rx+ 95/85

Conditioning

Metcon (Time)

5 rounds for time

50 DU’s or 100 Single Unders

5 Power Clean Rx 95/65 Rx+ 135/105

10 box jumps Rx 24/20 Rx+ 30/24

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