CrossFit Mile Zero – CrossFit

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STRENGTH

Split Squat (5×12)

Step back into spilt (Jerk side) and bring back knee to floor

Dumbbell Rows (5×12)

Barbell Row (5×12)

WOD

Metcon (Time)

4 Rounds

800/600/400/200m Row or 1600/1200/800/400m Bike

12 Sit Ups

7 Pull Ups

Rx+

4 Rounds for Time

500m Row or 1000m Bike

12 V-Ups

2 Rope Climbs