Thursday CrossFit

CrossFit Millard – CrossFit


Deadlift (establish 1RM)


Assault Bike (Calories)

PC Energy System Test

15 seconds MAX Calories

May make as many attempts as you can endure.

All out max effort. This is a test for the creatine phosphate energy system and anaerobic capacity.

Otherwise known as your ability to output maximum power in a short amount of time.

If you aren’t falling off the bike and lying flat on your back after this, you didn’t go hard enough!
4 attempts.

FLR Plank Hold (Time)

As many seconds as possible, may take up to 3 attempts.

Box Jumps (Max Height)