Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Welcome to OPEN GYM

Here are some options:

– Do the Prescribed Workout

-Learn or Practice a Lift

– Snatch, Clean, etc

– Mobility

– Practice a Skill

– Rope Climb

– Rings


– Wall Balls

– Pull Ups

– Dips

– Box Jumps

– Talk to your friends about how awesome CrossFit is

– Think about who you can bring with you to CrossFit on Monday

– Debate which color of Nanos you like to get next


Metcon (Time)

3 Rounds for time



Bar over burpees

Double Unders (50 SU or 25 DU attempts)

Rx 75/65

Rx+ 115/85

20:00m time cap

Bar over burpee alternatives

regular burpees

hand release push ups