Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm Up (No Measure)

3 rounds with Dumbbells

10 walking lunge db carry

5 db front squats

10 Deadlift

10 db carry alt knee raise walk

50′ alt hands waiters carry/ sa farmers carry switch at 25′

Weightlifting

Deadlift (3×7)

Establish 7 Rep Max

3 sets to establish

WOD

Metcon (Time)

4 rounds for time

5 clean grip deadlifts 85% 7RM

200m Run

300m Row
staggered or top down and bottom up start

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