CrossFit Mile Zero – CrossFit

Strength

Pull Up Negatives (Negative Pull Up into Kip Swing x3)

Ring Push-ups (3-5 Second Top Hold followed by 3-5 Ring Push Ups or Negatives)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 12

30 Single Unders

Max Pull Ups or Jumping Pull Ups

100m Suitcase Carry

Performance

AMRAP 12

30 Double Unders

Max Chest to Bar Pull Ups

100m Suitcase Carry (35/25)

Competition

AMRAP 12

50 Double Unders

Max Muscle Ups

100m Suitcase Carry (50/35)