CrossFit Mile Zero – CrossFit

Strength

6 Sets

Bench Press x 4 (build to 85%)

Ring Dips x 5-8

DB Row x 4/4

Bench Press

Workout

Turnip (AMRAP – Rounds and Reps)

Compete (Rx+)

AMRAP 10

10/8 Cal Row

8 Strict HSPU

Performance (Rx)

AMRAP 10

10/8 Cal Row or 8/6 Cal Bike

8 HSPU

Fitness

AMRAP 10

8/5 Cal Row or 5/3 Cal Bike

8 DB Strict Press

Goal: 5-10 Rounds

Row/Bike in less than :50

HSPU in 1-2 Sets.

Don’t let the transitions slow you down!