Friday CrossFit

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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

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