CrossFit Mile Zero – CrossFit

Workout

Timmy and Tommy (3 Rounds for reps)

Compete (Rx+)

6:00 AMRAP

12 Deadlifts (155/105)

6 Pull Ups

6 Calorie Bike

—Rest 3:00—

6:00 AMRAP

9 Front Squats (135/95)

4 Chest to Bar Pull Ups

6 Cal Bike

—Rest 3:00—

6:00 AMRAP

6 Shoulder to Overhead (115/75)

2 Bar Muscle Ups

6 Cal Bike

Performance (Rx)

6:00 AMRAP

12 Deadlifts (135/95)

6 Pull Ups

6 Calorie Bike/Row

—Rest 3:00—

6:00 AMRAP

9 Front Squats (115/75)

4 Chest to Bar Pull Ups

6 Cal Bike/Row

—Rest 3:00—

6:00 AMRAP

6 Shoulder to Overhead (95/65)

2 Burpee Pull Ups

6 Cal Bike/Row

Fitness

6:00 AMRAP

12 Dumbbell Deadlifts

6 Horizontal Rows

6 Calorie Bike/Row

—Rest 3:00—

6:00 AMRAP

9 DB Front Squats

4 Jumping Pull Ups

6 Cal Bike/Row

—Rest 3:00—

6:00 AMRAP

6 DB Shoulder to Overhead

2 Burpee Jumping Pull Ups

6 Cal Bike/Row

Goal: 2+ Rounds per AMRAP

Try to keep movements unbroken, rest between movements.

3 scores. Reps per AMRAP.

Scores:

A. 1 Round = 24 Reps

B. 1 Round = 19 Reps

C. 1 Round = 14 Reps