CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (8×5, Last 2 Sets at 80+%)

Rack Pull (8×5, Last 2 Sets at 80+%)

WOD

Metcon (Time)

3 Rounds for Time

200m Run or 200/225m Row

21-15-9 Russian Swings (35/53)

15-12-9 Push Ups

9-6-3 Pull Ups

Rx+

200/225m Row

21-15-9 Russian Swings (53/72)

15-12-9 Hand Release Push Ups

9-6-3 Chest to Bar or 5-3-1 Muscle Ups