CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes for 5 Sets

6 Supinated Barbell Bent Over Row

10 Deficit Push Ups

8 Ring Rows/Horizontal Rows

Workout

Tom Nook (AMRAP – Rounds and Reps)

Compete (Rx+)

AMRAP 20

15 Air Squats

50 Double Unders

12 Strict Pull Ups

50ft Handstand Walk

Performance (Rx)

AMRAP 20

15 Air Squats

30 Double Unders

8 Strict Pull Ups

30 Handstand Shoulder Taps

Fitness

AMRAP 20

10 Air Squats

50 Single Unders

8 Horizontal Rows

30 Pike Shoulder Taps

Goal: 4-7+ Rounds

2 Taps = 1 rep

Minimize going to singles on strict pull ups, use longer rest if needed

Double unders should take no more than 1 minute.

Reduce strict pull up volume so you’re finished in 90 seconds.