CrossFit Millard – CrossFit
Metcon
Metcon (Time)
4 RFT
1 Rope Climb or 3 rope pulls + 3 bar over foot clamps
6 Thursters Rx 95/75
15 ab mat situps
Rope Climb Alt:
5 rope pulls from floor
Thrusters may be done with dumbbells as an alternative
Metcon
2000m Row (Time)
2k row at a maintainable pace
