Saturday CrossFit

CrossFit Millard – CrossFit

Metcon (Time)

Options for Open Gym

Bring a friend and Pick a workout from earlier in the week to makeup with them!


spend 10-20minutes

Work on specific lift technique

-snatch, clean and jerk


5 rounds

5 power snatch

5 bar over burpees

200m Run

accessory work

core work-

3 rounds

10 GHD Hip Extensions

10 GHD Back extensions

10 GHD situps

scapula back strength-

3 rounds

amrap seated DB external rotations

amrap single arm db row

amrap scap push ups