Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)


Row, Bike or Run


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:


deadlifts: 245/185

regular HSPU or to elevated ab mat

or hand release push ups

front squats 75/55