CrossFit Mile Zero – CrossFit

Strength

Deadlift

8×3, build to a heavy triple

Push-ups (8×5-8 reps. Use your hardest variation .Horizontal, Push Ups, Ring Push Ups
)

WOD

Metcon (AMRAP – Reps)

Fitness

Every 1:30 for 8 Rounds

15 Russian KB Swings

Max Calories on Row/Ski

:30 Rest between Rounds

Performance

Every 1:30 for 8 Rounds

15 Russian KB Swings (53/35)

Max Calories on Row/Ski

:30 Rest between Rounds

Compete

Every 1:30 for 8 Rounds

15 Russian KB Swings (70/53)

Max Calories on Row/Ski

:30 Rest between Rounds

Goal: 100+ Calories

Aim for unbroken KB Swings.

Quick transition to the Erg to maximize calories.

12-13 calories per round needed.