CrossFit Mile Zero – CrossFit

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SKILLS DEVELOPMENT

Metcon (No Measure)

EMOM 10

1 – 5 Beat Swings/2 Kipping Pull Ups

2 – 5 Hollow Rocks + 5 V Ups + 5 Lat Pulls

WOD

Metcon (AMRAP – Rounds and Reps)

WOD:

AMRAP 8

12/15 Cal Bike

10 Toes to Bar

8 Slamballs (20/30)

Rest 2 Minutes

AMRAP 8

12/15 Cal Row

7 Chest to Bar Pull Ups

8 Slamballs (20/30)

Rest 2 Minutes

AMRAP 8

200m Run

4 Muscle Ups

8 Slamballs (20/30)