CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes x 5 Sets

Snatch Pull x 3 (build to heavy 3)

DB Bench Press x 8-10

DB Split Squats x 8/8

Snatch Pull (build to heavy 3)

not a high pull

Workout

If I peed my pants would you pretend that I just got wet from the rain? (AMRAP – Rounds and Reps)

Compete (Rx+)

AMRAP 15

20 Cal Row

15 DB Push Press (50s/35s)

10 Toes To Bar

Performance (Rx)

AMRAP 15

15 Cal Row or Bike

15 DB Push Press (35s/25s)

10 Toes To Bar

Fitness

AMRAP 15

10 Cal Row or Bike

15 DB Push Press (25/15s)

10 Hanging Knee Raises

Goal: 5-7 Rounds

Row 1-2 Minutes.

Push press 1-3 sets.

Challenge your toes to bar – singles is ok.