CrossFit Mile Zero – CrossFit

Strength

Bench Press (8×2)

DB RDL (Weight)

8×8, use two dumbbells

Band Pull Aparts (No Measure)

8×8

WOD

Metcon (Time)

Fitness

Every 4 Minutes for 5 Rounds

10/8 Calorie Bike

12 Alternating DB Snatches (moderate)

8 Horizontal Bar Push Ups

Performance

Every 4 Minutes for 5 Rounds

12/10 Calorie Bike

12 Alternating DB Snatches (50/35)

8 Dips

Compete

Every 4 Minutes for 5 Rounds

15/12 Calorie Bike

12 Alternating DB Snatches (55+/40+)

8 Ring Dips

Goal Time: Under 2 Minutes

Time Cap: 2 Minutes

Scale back if unable to finish under 2 minutes.

Be quick on the transitions.

Snatches and Push Ups/Dips should be unbroken.