CrossFit Firebase Orlando

Millsap

“Millsap”

millsap

This is a WOD that he programmed with a signature movement he created called a “Millsap”

Millsap= 1 Power clean, 1 Burpee Over Bar, 1 Thruster, 1 Burpee Over Bar, 1 Back Squat at 135#/95#

For Time:
100 meter sprint
8 x Millsap
15 Hand release push ups
30 Butterfly sit ups
100 meter sprint
5 x Millsap
15 Hand release push ups
30 butterfly sit ups
100 meter sprint
3 x Millsap
15 Hand release push ups
30 Butterfly sit ups

We ran this as a team WOD. Each round Millsap Reps are doubled and performed You-Go-I-Go. All other movements are performed at the same time, once Millsaps are completed.

Donations can be made to help the family at www.razoo.com/millsap

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