Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Stretches

Leg swings

lizard stretch

Warm up

100 single unders

15 Wall Balls

10 Burpees

15 air squats

Weightlifting

Front Squat (3-3-3-3-3)

3 sec pause at bottom

tempo 33X1

Metcon

Metcon (Time)

8 Rounds for time

8 american swings 53/35

8 box jumps w/ step down 24/20

8 push ups or 4 hspu

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