High Point CrossFit – CrossFit

Metcon

Metcon

Rx: Metcon (Time)

Rx

“Ill Mill”

5 Rounds for Time (40:00 Cap):

– 500m Row

– 15 KBS (53/35)

– 15 Push-Ups

– 15 Wall Balls (20/14)

– 15 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

Scale

– 500m Row

– 15 Russian KBS (53/35)

– 15 Push-Ups

– 15 Wall Balls (14/10)

– 15 Toe-Nail Spot Pull-Ups

Rx+: Metcon (Time)

Rx+

“Ill Mill”

5 Rounds for Time (40:00 Cap):

– 500m Row

– 20 KBS (70/53)

– 20 Push-Ups

– 20 Wall Balls (20/14)

– 20 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across