Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


500m row above 2:00m pace (or easy pace), focus on hard leg drive and long recovery

hip mobility

10-15 waiters bow

10 good mornings

pvc deadlift

pvc push press

pvc pull down to bar similar to pullup


A: Deadlift (emom 12 x2 reps)

Clean Deadlift 3131 tempo

3 sec to raise

3 sec to lower

building weight

you may use straps if you have them and are handling more than 100% of your max clean weight


Metcon (Time)

3 rounds

10 cal Bike

5 pullups Rx or Chest to Bar Rx+

10 push press Rx 75/55 Rx+ 115/85 (from the floor)

rest 1:00m