CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulder Press (8×2, Last 3 Sets at 90%)

Push Press (8×2, Last 3 Sets at 90%)

Bench Press (8×2, Last 3 Sets at 90%)

WOD

Metcon (Time)

400m Row/1000m Bike

18 Russian Swings (35/53)

12 Push Ups

200m Row/500m Bike

18 Russian Swings (35/53)

12 Push Ups

100m Row/250m Bike

18 Russian Swings (35/53)

12 Push Ups

Rx+

600/400/200 or 1500/1000/500

18 American Swings (35/53)

10 Dips