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
