CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (7×2, build to a heavy double)

Medicine Ball Clean

7×3, work on extension

WOD

Metcon (AMRAP – Reps)

Fitness

4 Sets, AMRAP 2

20 Wallballs

Max Reps Strict Banded Pull Ups or Ring Rows

Rest 2 Minutes between Rounds

Performance

4 Sets, AMRAP 2

25 Wallballs (20/14)

Max Strict Pull Ups

Rest 2 Minutes between Rounds

Compete

4 Sets, AMRAP 2

30 Wallballs (20/14)

Max Strict Pull Ups

Rest 2 Minutes between Rounds

Goal: 25+ Reps

Aim for unbroken wallballs or 2 sets.

Pull Ups are controlled.

Hammer the wallballs, control the pull ups.