CrossFit Thursday


Murph MONDAY 10am
FREE FOR EVERYONE and everyone you know!
Will not count against class limits

CrossFit Millard – CrossFit


Warm-up (No Measure)


Foam roll

Med ball thorasic opening

Bumper plate ribcage smash

Wall Push Feet Chops

Discuss Proper Sled Push Technique

General Warmup

Outdoor track warmup


Metcon (No Measure)

Butcher Sled Sprints

25m butcher sled sprints

20 total passes

alternating with others every 25m pass

sled weighs 75 lbs

Butcher Sled Push (20 sets of 25m sprints)


Metcon (Time)

Complete 400m Farmers Carry

However you may only farmer carry 100m at a time. Complete as follows:

Total 400m Farmer Carry


FC 100m

Run 400

10 air squats


FC 100m

Run 400m

10 burpees


FC 100m

Run 400m

10 air squats


FC 100m

Run 400m

10 burpees


Record Time and Farmer Carry Weight

25 minute time cap

Can’t run for medical reasons?

You may walk 100m and back before you advance the FC

Farmer’s Carry (4 sets 200m )