Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row, run, ski, or 3:30 min bike
*3 ROUNDS OF*
10m burpee broad jump
4 medball cleans 20/14
10 KB swings 35/26
“Ill Mill” (Time)
5 Rounds For Time:
500m Row
20 KB Swings 70/53
20 Pushups
20 Wallballs 20/14
20 Pullups
Navy Special Warfare Operator Chief Petty Officer (SEAL), Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit.
Visit this website to donate to the Zack Miller Legacy Memorial Fund
https://www.zackmillerlegacy.com/illmill
Metcon (AMRAP – Rounds and Reps)
Team of 2!
33 Minute AMRAP:
30 HSPU
60 Cal Ski
90 Alternating Wallballs 20/14
60 Hang Power Snatches 115/80
30 Synchro Bar Facing Burpees
*Every 5 Minutes, perform 100m sandbag carry with partner (50m each partner)
RX+= Deficit HSPU 4/3″, WB 25/20, HPS 135/95