CrossFit Mile Zero – CrossFit

Strength

Pull-ups (E1:30MOM x10
2-4 Weighted Pull Ups + 5-10 Second Chin over Bar Hold)

WOD

Metcon (Time)

Fitness

3 Rounds for Time

18 Wallballs

15/12 Cal Row

12 Box Step Overs

Performance

3 Rounds for Time

24 Wallballs (14/10)

18/15 Cal Row

12 Box Jump Overs (20/16)

Competition

3 Rounds for Time

24 Wallballs (20/14)

18/15 Cal Row

12 Box Jump Overs (24/20)