CrossFit Millard – CrossFit
Warm-up (No Measure)
Row 400m
3 rounds with band
10 int rotation
10 Ext rotation
10 pull apart
10 star pulls
Metcon (Weight)
3 rounds
per side
10 landmine lunges
10 landmine press
10 landmine rows
Murph Jr. (Time)
Murph Jr
800m Run
Then
10 rounds
5 pull ups
10 push ups
15 air squats
Then
800m Run
30m cap
Scaling will be done as needed
