CrossFit Mile Zero – CrossFit

Strength

Ring Rows

Odd Rounds – Ring Row Negatives 6×5. Elevate your feet if able.

Box Dips (AMRAP – Reps)

6×6, 10 Second Bottom Hold after Last Rep

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 8

12 Box Step Overs

6 Pull Ups/Jumping Pull Ups

Performance

AMRAP 8

12 Box Jump Overs

6 Chest to Bar Pull Ups

Competition

AMRAP 8

12 Box Jump Overs

6 Muscle Ups