CrossFit Mile Zero – CrossFit

Lower Body Giant Set

5 Sets

10, 8, 6, 4, 2 RDL (2 sec eccentric)

10 Alternating DB Drop Lunge

Butterfly or Weighted Butterfly :45-:60

Romanian Deadlift (RDL)

Workout

Kanye West (Time)

Compete (Rx+)

3 Rounds for Time

300m Row

6 Bar Facing Burpee

8 Squat Cleans (135/95)

20 GHD Situp

8 Squat Cleans

6 Bar Facing Burpee

300m Row

—1:30 Rest b/t—

Performance (Rx)

3 Rounds for Time

200m Row/400m Bike

6 Burpee Over Bar

8 Squat Cleans (95/65)

20 Abmat Situps

8 Squat Cleans (95/65)

6 Burpee Over Bar

200m Row/400m Bike

—1:30 Rest B/T—

Fitness

3 Rounds for Time

150m Row/300m Bike

6 Burpees

8 DB Power Cleans

12 Abmat Situps

8 DB Power Cleans

6 Burpees

150m Row/300m Bike

—1:30 Rest B/T—

Goal: 13-16 Minutes

Cap: 18 Minutes

Each round should be max effort.