CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
200m run
10 burpees
Practice Rope Climbs
Skill & Technique
Metcon (No Measure)
Rope Climb practice
10min
Metcon
Metcon (Time)
5 rounds
100m gun walk
30 step ups 12″
20 med ball slams
75 single unders
1 rope climb
Gun walk
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