Thursday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll


2 rounds

10 reps 180 burpee

10 db shrug

10 db deadlift

10 db power cleans


Trap Bar Deadlift (Heavy Single)

We don’t yet have a trap bar, so we will substitue the farmer carry handles, or heavy DB or KB

In the notes, record what method used to lift

15 minutes


Metcon (Time)

With heavy KBs or DBs or FC Handles

Work out is for quality, so sharing of weights is acceptable

5 sets

10 Trap Deadlift

25′ Carry

15 Burpees

25′ Carry

10 Sandbag load to 48″ or 40″ box

using 50# slam ball

also may use a Bumper plate

25 min time cap

Rx Weight per hand

FC Handles: 90+25 from bar

KB 53s

DB 40-60