Is it worth it? - CrossFit Millburn

We definitely would say it is worth it, but we are a little biased. The only person who can truly tell you if it is worth it, is you. The only way you can objectively know is to show up and participate in a workout.

WOD: Tuesday, May 12th, 2026 (Burpee Day 106)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Banded lat/samson stretch – 1 min per side

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Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Squat Snatches (ascending weights)
:10s Chin over bar hold

*Sub in 1 rope climb for the hold after round 2

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Workout: For Time

400 Meter Run

-into-

2 Rounds

9 Squat Snatches (105/65)
3 Rope Climbs

-THEN-

400 Meter Run

-into-

2 Rounds

6 Squat Snatches (105/65)
2 Rope Climbs

-THEN-

400 Meter Run

-into-

2 Rounds

3 Squat Snatches (105/65)
1 Rope Climb

*Rx+: (115/75) (Rx Reps) / *CRx: (135/85) (6-4-2 Reps)

*Rope Climb Scaling Options:

Scale reps or distance on the rope
Rope ascents (6-4-2 Reps)
Strict Pull Ups (9-6-3 Reps)

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Cardio Option: For Time

400 Meter Run

-into-

2 Rounds

12 Atomic Sit Ups (25/15)
3 Rope Climbs

-THEN-

400 Meter Run

-into-

2 Rounds

9 Atomic Sit Ups (25/15)
2 Rope Climbs

-THEN-

400 Meter Run

-into-

2 Rounds

6 Atomic Sit Ups (25/15)
1 Rope Climb

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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