CrossFit Mile Zero – CrossFit

Strength

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

KB RDL (7×8)

WOD

Metcon (Time)

Fitness

Every 3 Minutes for 5 Rounds

5 Hand Release Push Ups

10 Russian Swings

10/8 Cal Bike

Performance

Every 3 Minutes for 5 Rounds

5 Box Dips

10 American Swings (53/35)

12/10 Cal Bike

Compete

Every 3 Minutes for 5 Rounds

5 Ring Dips

10 American Swings (70/53)

15/12 Cal Bike

Gaol: 1:30 or less per round.

Cap: 2 Minutes

Dips/Swings should be unbroken.

Push the bike hard.

Aim for 90 seconds or more of rest. Score the slowest round.