CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes x 5 Sets

Snatch Deadlift x 3 (build to heavy 3)

Dumbbell Bench Press x 8-10

Banded Hamstring Curls x 12-15

Snatch Grip Deadlift

DB Bench

Workout

Oscar Wilde (Time)

Compete (Rx+)

5 Rounds for Time

20 Hand Release Push Ups

20 Wallballs (20/14)

Performance (Rx)

5 Rounds for Time

15 Hand Release Push Ups

15 Wallballs (20/14)

Fitness

5 Rounds for Time

12 Hand Release Push Ups

12 Wallballs (14/10)

Goal: 11-13 Minutes

Cap: 16 Minutes

Pick a number of reps that allows you to continue moving.

Small sets, quick rest through the push ups.

Wallballs in 2 sets or unbroken.