CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (5-5-3-3-3-2-2)

Rack Pull (5-5-3-3-3-2-2)

WOD

Metcon (Time)

400m Run or 1000m Bike

15 Wallballs (14/20)

12 Knee Raises

200m Run or 500m Bike

12 Wallballs (14/20)

9 Knee Raises

100m Run or 250m Bike

9 Wallballs (14/20)

6 Knee Raises

Rx+

21-15-9 Wallballs (14/20)

12-9-6 Knees to Elbow