Announcements
9AM FREE LABOR DAY WORKOUT
9AM IS THE ONLY CLASS MONDAY
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
shoulder warmup
-arm circles, elbow, wrist
3 rounds
10 ghd hip extension
10 alt db snatch
Weightlifting
Hang Power Snatch (15 quality reps as heavy as possible)
rest as needed
Conditioning
2k Row (Time)
Max Effort 2k Row
pacing is key
