CrossFit Millard – CrossFit
Weightlifting
Back Rack Lunge (5 sets 5 on each leg)
off rack
rest 2:00m
Conditioning
Metcon (Distance)
3 Rounds
Alternate Between
2:00 Rowing moderate pace
transition as quickly as possible
2:00 AMRAP
5 power cleans
5 bar over burpees
score is for total distance rowed
