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
Warm-up
Weightlifting
Front Squat (3,3,3,3)
Conditioning
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
