CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (6×5, Last set at 80% for 6-10 Reps)

Press (6×5, Last set at 80% for 6-10 Reps)

Push Press (6×5, Last set at 80% for 6-10 Reps)

Bench Press (6×5, Last set at 80% for 6-10 Reps)

WOD

Metcon (Time)

4 Rounds for Time

10/12 Cal Bike or 12/15 Cal Row or 200m Sprint

10 Slamballs (20/30)

5 Ground to Overhead (65/95)

Rest 1 Minute between Rounds

Rx+

12/15 Cal Bike or 15/18 Cal Row or 200m Sprint

10 Slamballs (20/30)

5 Ground to Overhead (95/135)

Rest 1 Minute between Rounds