CrossFit Mile Zero – CrossFit

Strength

Thruster (5-4-3-3-2-2, build to a moderate weight.)

WOD

Metcon (Weight)

Fitness

Every 3 Minutes for 8 Rounds

10 Russian KB Swings

5/4 Cal Bike

1 Cluster

Performance

Every 3 Minutes for 8 Rounds

10 Russian KB Swings (53/35)

6/5 Cal Bike

1 Cluster

Compete

Every 3 Minutes for 8 Rounds

10 Russian KB Swings (70/53)

8/7 Cal Bike

1 Cluster

Work to the heaviest weight you can hit cleanly.

Aim for at least 1 minute rest between rounds.