CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (8×3, Last 2 Sets at 90+%)

Rack Pull (8×3, Last 2 Sets at 90+%)

WOD

Metcon (Time)

For Time:

400m Run/1000m Bike

18 Russian Swings (35/53)

12 Pull Ups

200m Run/500m Bike

18 Russian Swings (35/53)

12 Pull Ups

100m Run/250m Bike

18 Russian Swings (35/53)

12 Pull Ups

Rx+

600/400/200 or 1500/1000/500

18 American Swings (35/53)

12 Chest to Bar or 5 Muscle Ups