CrossFit Mile Zero – CrossFit

Strength

Bench Press (8×2, build to a heavy double.)

DB RDL (Weight)

8×6. Reach until tension at a moderate to heavy weight.

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM 15 (40 seconds work, 20 seconds rest)

1- Russian KB Swings

2- Box Step Overs

3- Up Downs

Performance

EMOM 15 (40 seconds work, 20 seconds rest)

1- Russian KB Swings (53/35)

2- Box Step/Jump Overs (24/20)

3- Burpees

Compete

EMOM 15 (40 seconds work, 20 seconds rest)

1- American KB Swings (53/35)

2- Box Jump Overs (24/20)

3- Burpees to a 6” Target

Goal: 10+ reps each set

Set a sustainable pace round 1 and do your best to maintain.

Choose a weight you can stay unbroken.