CrossFit Mile Zero – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

Fitness

EMOM x 9

• 3 Strict Pull-Up Negatives

• 6 Ring Rows

Performance

EMOM x 9

• 1-3 Strict Pull-Ups

• 6 Ring Rows

Competition

EMOM x 9

• 3 Strict Pull-Ups

• 6 Ring Rows

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12:

10 Cal Row

20 AbMat Sit-Ups

10 DB Deadlifts

Performance

AMRAP 12:

15 Cal Row

30 AbMat Sit-Ups

10 DB Deadlifts 35s/25s

Compete

AMRAP 12:

15 Cal Row

30 AbMat Sit-Ups

10 DB Deadlifts 50s/35s