CrossFit Saturday

Announcements

Murph MONDAY 10am
FREE FOR EVERYONE and everyone you know!
Will not count against class limits

CrossFit Millard – CrossFit

Accessory Work

Warm-up (No Measure)

3 rounds

Dumbell Internal Rotation amrap

Batwing Rows 12 reps

Powell Raise amrap

Weightlifting

Strict Press

5 sets 3-6 reps

30X1 tempo

increase weight each set if you hit 6 reps

Conditioning

5k Row (Time)

Max Effort 5k Row

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