CrossFit Mile Zero – CrossFit

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Gymnastics

Strict Handstand Push up (EMOM X 8)

Fitness

6/6 KB Z Press

Performance

1-3 Strict Handstand Push ups or 6/6 KB Z Press

Competition

4-6 Strict Handstand Push Ups

WOD

Metcon (4 Rounds for time)

Fitness

E4MOM X 4

8 Cal Row

6 Russian Kettlebell Swings

4 Burpees

6 Russian Kettlebell Swings

8 Cal Row

Performance

E4MOM X 4

8 Cal Row

8 Russian Kettlebell Swings (35/25#)

6 Burpees

8 Russian Kettlebell Swings

8 Cal Row

Compete

E4MOM X 4

10 Cal Row

8 Russian Kettlebell Swings (53/35#)

6 Burpees

8 Russian Kettlebell Swings

10 Cal Row