CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×3, Last set at 75-85% for max reps!)

KB RDL (7×8, moderate weight)

Cal Bike (No Measure)

3 Calories moderately hard.

WOD

Metcon (Time)

Fitness

Every 3 Minutes for 5 Rounds

5 Hand Release Push Ups

10 Russian Swings

12/10 Cal Bike

Performance

Every 3 Minutes for 5 Rounds

5 Box Dips

10 American Swings (53/35)

15/12 Cal Bike

Compete

Every 3 Minutes for 5 Rounds

5 Ring Dips

10 American Swings (70/53)

15/12 Cal Bike

Goal Time: Under 1:30

Time Cap: 2 Minutes

Dips/Swings should be unbroken.

Push the bike HARD.

Aim for 90+ seconds of rest.