Wed CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

300m Row

Barbell tricep and bicep smear and floss

3 rounds

5 db deadlift

5 db power clean

5 db front squat



Front Squat (3,3,3,3)


Metcon (5 Rounds for reps)

5 rounds (staggered starts)

30 sec Amrap assault bike calories

Rest 30s

30 sec amrap ball slams 20lb

Rest 30s

30 sec amrap Burpees

Rest 30s

aim to meet or beat score each round
Score total reps each round

Assault bike 1 calories is 1 rep