Friday CrossFit

CrossFit Millard – CrossFit

Power Snatch (1RM)

20 minutes

Pull-ups (Max Pull Ups)

If capable, max strict pull ups. May take up to 4 sets.

However you need to modify is okay!

Max Band Pull ups

Max jumping pull ups

max ring rows

max leaning pull ups

This is your benchmark, test your preference.

Inverted Hold (Time)

Any variation on inverted hold.

Handstand Hold is standard.

Box, or floor pike also options.

3 attempts.

Jump Rope Test (AMRAP – Reps)

30 seconds max reps

Rx Single Unders, Rx+ Double Unders. Please select Rx or Rx+ to denote SU (Rx) or DU (Rx+)

3 attempts.