CrossFit Mile Zero – CrossFit

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WARM-UP

Metcon (No Measure)

EMOM 6

1-2 – 100/125m Row

3-4 – 200/250m Bike

5-6 – 8 KB Swings

WOD

Metcon (Time)

Every 3 Minutes for 4 Rounds

16/20 Cal Row

12 Russian Swings (24/35)

8 Push Ups

Rx+

12 American Swings (35/53)

10 Push Ups

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

450m/500m Bike

12 Ground to Shoulder (20/30)

8 Toes to Bar

Rx+

15 Ground to Shoulder (20/30)

12 Toes to Bar