CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Banded Push Mechanics
50′ walking leg kicks
50′ alt sl toe touch dl
50′ reverse lunge
50′ bear crawl
50′ inch worm
50′ crab walk
Weightlifting
Clean and Jerk (build to heavy single)
use 50-60% of this heavy single for Grace workout
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Last performed on 10/21/16
10 min time cap
scale the weight to ability level
