CrossFit 10.11.21

CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH/SKILL

Bear Complex (5×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Double-Unders (10 DU Attempts or 20 DU)

WOD

Metcon (Time)

30-20-10 or 21-14-7

Calorie Row or Calorie Bike

20-15-10

Toes to Bar

Rest 2 Minutes

15-10-5

Burpees

Front Squats (65/95)

Rx+

30-20-10 or 21-14-7

Calorie Bike

Toes to Bar

Rest 2 Minutes

15-10-5

Burpees to a 6″ Target

Overhead Squats (65/95)