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CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
150m Row
Elbow Plank FLR Hold AMSAP
30 singles or 15 DU’s
10 sec active bar hang
20 step ups 20″ box
Weightlifting Superset
Metcon (No Measure)
NOTE: Between sets of Farmer’s Carry do Bicep Curls
1: Farmer’s Carry (5 sets 50′)
Heavy!
50′ is Rig to Windows and Back
2: Cross Body Bicep Curls (5 sets of 8 reps per arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
600m Row
Then
6 min AMRAP
6 Power Cleans
6 Slam Balls
6 Front Rack Lunges
Rx 95/75 Rx+ 135/105
Then-
6 cal Assault Bike
1 meter = 1 rep
1 cal = 1 rep
12 min overall cap
