CrossFit Mile Zero – CrossFit

Strength

Hip Clean and Push Jerk (10 x (2+2))

Squat Clean from the Hip into a Push Jerk
Build to a heavy complex

Workout

La Trattoria (3 Rounds for time)

Compete (Rx+)

Every 4 Minutes for 3 Rounds

10 Ring Dips

20 American KBS (53/35)

30 Goblet Squats (53/35)

Performance (Rx)

Every 4 Minutes for 3 Rounds

10 Box Dips

20 American Kettlebell Swing (35/26)

30 Goblet Squats (35/26)

Fitness

Every 4 Minutes for 3 Rounds

8 Foot Assisted Dips

16 Russian KBS (light)

20 Air Squats

Goal: 2:30

Cap: 3 Minutes

Keep all 3 scores.

Each round should be a sprint.

Don’t put the KB down.

Same pace each round!