CrossFit Mile Zero – CrossFit

Strength

Hang Power Snatch (7×2 at moderate load. SPEED THROUGH THE MIDDLE.)

Ring Plank (Time)

7x:20

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM 16

Alt DB Snatch

Sit Ups

Calorie Ski Erg

Russian KB Swings

Performance

EMOM 16

Alt DB Snatch (50/35)

Sit Ups

Calorie Ski Erg

Russian KB Swings (53/35)

Compete

EMOM 16

Power Snatch (95/65)

Sit Ups

Calorie Ski Erg

Russian KB Swings (70/53)

Goal 50 Reps per round

:45 seconds of work, :15 seconds to transition. Give yourself the time to change movements.

Steady movement throughout the workout.