CrossFit Millard – CrossFit
Weightlifting
Deadlift (establish 1RM)
Conditioning
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.
