CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll
Hip Mobility
500m Row
50′ lunges
10 air squats
Weightlifting
Front Squat (5 sets 4 reps)
Conditioning
Metcon (No Measure)
Aerobic Circuit
4 rounds
2:00m Amrap
30 sec rest/transition
Row
Double unders
Power cleans Rx 135/85
Burpees
20 min duration
Try not to redline, but manage as sustainable pace as possible
