CrossFit Mile Zero – CrossFit

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STRENGTH

Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM)

* Rest as needed between sets *

Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM)

* Rest as needed between sets *

WOD

Metcon (Time)

21-18-15-12-9-6

Hang Power Cleans (95/65)

Calorie Assault Bike

(Women Calories: 16-14-12-10-8-6)

Cooldown/Mobility

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side