CrossFit Mile Zero – CrossFit

Strength

Deadlift, Clean, Front Squat Complex (7 Sets to build to a moderate complex.)

Deadlift, Hip Clean, Hang Clean, Power Clean, Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 18

400m Row/800m Bike

10 Deadlifts

50 Single Unders

10 Sit Ups

Performance

AMRAP 18

500m Row/1000m Bike

10 Deadlifts (95/65)

30 Double Unders

15 Sit Ups

Compete

AMRAP 18

600m Row/1200m Bike

10 Deadlifts (135/95)

50 Double Unders

15 GHD Sit Ups

Goal: 3+ Rounds

Slow and steady pace for anyone taking part in Murph tomorrow.

Take breaks and go easy on transitions.