CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minute x 5 Sets

Clean Deadlift x 5 (build to heavy 5)

DB Push Press x 5-8

Strict Pull Ups x 8-10

Clean Grip Deadlift (5×5)

Dumbbell Push Press

when scoring, combine the weight of both dumbbells.

Pull-ups

Workout

Renee Rapp (Time)

Compete (Rx+)

Every 4 Minutes x 5 Sets

400m Run or 500m Row

15/12 Cal Bike

12 Burpees to Target

Performance (Rx)

Every 4 Minutes x 5 Sets

300m Run or 400m Row

12/10 Cal Bike

10 Burpees

Fitness

Every 4 Minutes x 5 Sets

200m Run or 300m Row

10/8 Cal Bike

10 Up/Downs

Goal: Sub 3:30

Cap: 3:30

Each set should be at a threshold pace—high intensity but repeatable.

Score is slowest round of 2-5.