CrossFit Mile Zero – CrossFit
STRENGTH
Warm-up (No Measure)
EMOM 15
1 – 6 Pendlay Rows
2 – 5 Power Snatches or 3 Snatches
3 – 10 DB Tricep Extensions
WOD
Metcon (Time)
400m Run/500m Row/1000m Bike
3 Pull Ups
9 Ground to Overhead (65/95)
400m Run/500m Row/1000m Bike
6 Pull Ups
7 Ground to Overhead (65/95)
400m Run/500m Row/1000m Bike
9 Pull Ups
5 Ground to Overhead (65/95)
Rx+
400m Run/500m Row/1000m Bike
1 Rope Climb
9 Ground to Overhead (75/115)
400m Run/500m Row/1000m Bike
2 Rope Climbs
7 Ground to Overhead (75/115)
400m Run/500m Row/1000m Bike
3 Rope Climbs
5 Ground to Overhead (75/115)