CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 rounds
With barbell up to 95lbs
10 good morning
10 glute bridge
Last rep hold for 30-45 sec
10 romanian deadlift
Weightlifting
Deadlift (3-3-3-3-3)
Must hold last rep each set for 10 seconds at the top
Mix grip allowed
Conditioning
Metcon (Time)
3 rounds
20 Wall balls
20 Ring Dips
40 Double Unders
