CrossFit Mile Zero – CrossFit

Strength

Push Press (8×3, build to a heavy triple)

Bench Press (8×3, build to a heavy triple)

WOD

Metcon (Time)

Fitness

Every 5:00 x3

200’ Farmers Carry

10 Horizontal Rows

3 Inchworms to Push Ups

Performance

Every 5:00 x3

200’ Farmers Carry (35s/25s)

10 Pull Ups

4 Wall Walks

Compete

Every 5:00 x3

200’ Farmers Carry (50s/35s)

10 Chest to Bar Pull Ups/5 Muscle Ups

5 Wall Walks

Goal: 2:30-3 minutes per round

Cap: 3:00

Grip fatigue in to high skill.

Choose the pull up/wall walk variations that are hardest for you.

Scale reps before you scale movements.