CrossFit Millard – CrossFit
Warm-up (No Measure)
Warmup
Row, Bike or Run
Mobility
your choice, pick an area to work on
Warmup up movements for the workout!
Metcon (Time)
AGOQ Workout 4
2 rounds for time:
10 deadlifts, Rx+ 315 lb.
20 deficit handstand push-ups, Rx+ 4.5-in. deficit
30 front squats, Rx+ 95 lb.
Recommendation for most athletes:
—Rx—
deadlifts: 245/185
regular HSPU or to elevated ab mat
or hand release push ups
front squats 75/55
