CrossFit Mile Zero – CrossFit

Gymnastics

Pull-ups (E130MOM x 5
Strict Pull-Ups
)

5 × 5 (add load if able)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 14

8 Jumping Pull-Ups

12 Alternating DB Snatch

12/10 Cal Bike

Performance

AMRAP 14

8 Pull-Ups

12 Alternating DB Snatch (35/25)

16/12 Cal Bike

Competition

AMRAP 14

8 Chest-to-Bar Pull-Ups

12 Alternating DB Snatch (50/35)

16/12 Cal Bike
Time Cap: 14 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

Tempo Ring Rows (3111) – 3 × 10

Single-Arm DB Row (bench-supported) – 3 × 10 / side

Banded Lat Stretch or Child’s Pose Lat Reach – 2 × 45s / side

Goal:

Reinforce scapular control, upper-back strength, and shoulder recovery after high pulling volume.