CrossFit Mile Zero – CrossFit

Strength

Pull-ups

Odd Rounds – Pull Up Negatives 6×5. Add Weight if able.

Push-ups

Even Rounds – Push Ups 6×6 with 10 second bottom hold after last rep.

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 10

2 Alt DB Snatch

2 Burpee Box Step Overs

4 Alt DB Snatch

4 Burpee Box Step Overs

6 Alt DB Snatch

6 Burpee Box Step Overs

Keep adding 2 reps until time is up.

Performance

AMRAP 10

2 Alt DB Snatch (35/25)

2 Burpee Box Jump Overs (20)

4 Alt DB Snatch (35/25)

4 Burpee Box Jump Overs (20)

6 Alt DB Snatch (35/25)

6 Burpee Box Jump Overs (20)

Keep adding 2 reps until time is up.

Competition

AMRAP 10

2 Alt DB Snatch (50/35)

2 Burpee Box Jump Overs (24/20)

4 Alt DB Snatch (50/35)

4 Burpee Box Jump Overs (24/20)

6 Alt DB Snatch (50/35)

6 Burpee Box Jump Overs (24/20)

Keep adding 2 reps until time is up.