Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Explain Workout

Demo and practice movements for workout with PVC

WOD

Metcon (Time)

“12 Days of CrossFit”

Barbell Weight: Rx 75/65 Rx+ 95/85

30 min. cap

Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Power Snatches.

1 Deadlift

2 Front Squats

3 Push Press

4 Hang Power Clean

5 Hand Release Push-ups

6 Pull-ups or Ring Rows

7 Hollow Rocks

8 KB Swings 53/35

9 Sit-ups

10 Single Unders or Double Unders

11 Wall Balls 20/14

12 Power Snatches

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