Black Friday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

general foam roll

Row 250m

mobility

front rack, kb leg smash, foam roll

wrist mobility

dynamic warmup

active downward dog toe touches

leg swings front and side

arm swings

lateral walking half squats

Weightlifting

Power Snatch (6×2)

Strength

Metcon (AMRAP – Reps)

10 rounds

1 min Power Cleans

1 min Box Crossover Step Ups 20″

rest as needed

clock doesn’t stop

pick a weight and stick with it

record total reps between both exercises

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

250m Row

6 box jumps

1m row = 1 rep
aim to maintain 25 or lower spm pace

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