CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility
400m Row
2 rounds
10 db shoulder press
5 slam balls
10 air squats
Weightlifting
Shoulder Press (5 sets 3 reps)
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
workout demo
https://youtu.be/coYW_9zZno0
