Open Gym

CrossFit Millard, CrossFit Millard – CrossFit

Weightlifting

Back Squat (5-5-5-5-5)

Gymnastics

GHD Hip Extension (3×6-8)

3 sets of 6-8

Conditioning

Metcon (Time)

1 Round for Time

20 Calorie Assault Bike

20 Assisted Pull Ups or Ring Rows

20 Power Clean and Jerks

20 Calorie Row

Rx 95/65 Rx+ 135/105

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