Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

1min a side Couch Stretch

Wrist Mobility

50′ Monster Walks

10 Fire Hydrants per leg

General Warmup

25 medicine ball cleans

10 bar only back squats
Med ball clean demo

Fire Hydrant demo


Back Squat (5-5-5-5-5)


Metcon (Time)

5 rounds

10 power cleans

10 bar facing burpees

15m time cap

Rx Weight

60% of your max power clean

Rx+ Weight

75% of max power clean

Power Clean (listed here for weight reference)