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
