CrossFit Mile Zero – CrossFit

Strength

Pull-ups (EMOM 15
1: 3-5 Pull Ups
2: 5 Slow Negatives
3: Accumulate 20 Seconds above the Bar Hold)

WOD

Metcon (Time ↓ Shorter is Better)

Fitness

3 Rounds for Time

200m Run

15 Abmat Sit Ups

3 Zombie Rope Climbs

Performance

3 Rounds for Time

300m Run

15 GHD Sit Ups

3 Rope Climbs

Competition

3 Rounds for Time

400m Run

20 GHD Sit Ups

4 Rope Climbs