Saturday Open Gym

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

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