Announcements
CLOSED LABOR DAY MONDAY SEPT 5
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 box step up/down 24″
10 lateral lunges
10 push ups
take turns on paralette dips 6 reps
Weightlifting
Thruster (4×3)
from the floor
Metcon
Metcon (Time)
4 rounds for time
12 DU or 24 SU jump ropes
9 box jumps w/ step down 24/20
6 burpees
3 front squats from floor
Rx 115/85
Rx+ 135/105
