Announcements
Friday, July 4th, will observe the following class hours: 8a, 9a, 10a
CrossFit Mile Zero – CrossFit
Strength
Pull-ups (5×5, Use bands if not there yet or additional load if bodyweight is too easy.)
Russian KB Swings (5×8, moderate to heavy load)
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 15
100m Suitcase Carry
2 Zombie Rope Climbs
Performance
AMRAP 15
100m Suitcase Carry (53/35)
1 Rope Climb
Compete
AMRAP 15
100m Suitcase Carry (70/53)
2 Rope Climbs
Goal: 4+ Rounds
It’s going to get grippy. Make sure to use your legs on the rope climbs.
Switch hands as needed on the carries.
Every 50m is 1 rep.