Announcements
Happy Holidays! Have you thought about giving the gift of fitness this year? Gift Memberships are available!
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Med Ball Hot Potato!
Holding Ball when music stops:
5 Air Squats
5 push ups
6 lunges
5 tuck jumps
5 situps
Strength
Thrusters (10×3-6)
10 Emom
3-6 Thrusters with Barbell
Rx 75/65
Rx+ 95/85
Conditioning
Metcon (Time)
5 rounds for time
50 DU’s or 100 Single Unders
5 Power Clean Rx 95/65 Rx+ 135/105
10 box jumps Rx 24/20 Rx+ 30/24
