CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×3, Last Set Max Reps at 95%)

Shoulder Press (7×3, Last Set Max Reps at 95%)

DB Single Arm Row (Weight)

7×5/5

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 2×4

10 Hanging Knees to Chest

10 Box Step Ups

With time remaining max up downs

-Rest 1 Minute between Rounds-

Performance

AMRAP 2×4

10 Toes to Bar

10 Box Jump/Step Overs (24/20)

With time remaining max burpees

-Rest 1 Minute between Rounds-

Compete

AMRAP 2×4

12 Toes to Bar

12 Box Jump/Step Overs (24/20)

With time remaining max burpees

-Rest 1 Minute between Rounds-

Goal: 40+ Reps

Work on your hardest variation of Toes to bar. Scale reps before you scale the movement.

Move at a repeatable effort round over round.

Try to ramp up your intensity in rounds 3-4.