Wednesday CrossFit

CrossFit Millard – CrossFit

Strength Superset

Superset Note (No Measure)

Superset means alternate between the two exercises

Seated Sled Drag (5 x 25′)

Tire or Weight Sled

Pull-ups (5 x 5-8)

Ring Rows or Box Pull Ups, Bands

Lower down as slowly as possible or at least 2 seconds if you are working on improving pull ups strength.


Metcon (AMRAP – Rounds and Reps)

12:00 minute AMRAP

10 Power Snatch (from floor)

10 Sit ups Butterfly on Abmat

10 Thrusters

10 Pushups

Rx 75/65 Rx+ 95/85