CrossFit Mile Zero – CrossFit

Strength

6 Sets

Bench Press x 4, no heavier than 80%

Ring Dips x 4

Bent Over Row x 4/4, build to heavy

Bench Press

Workout

Great. She brings home a sword. If you ask me, she should’ve brought home a man. (AMRAP – Rounds and Reps)

Compete (Rx+)

AMRAP 20

24/20 Cal Bike

10 DB Box Step Ups (24/20) (50s/35s)

5 Strict Toes to Bar

2 Rope Climbs

Performance (Rx)

AMRAP 20

20/16 Cal Bike

10 DB Box Step Ups (24/20) (35s/25s)

5 Strict Toes to Bar

2 Rope Climbs

Fitness

AMRAP 20

15/12 Cal Bike

10 Box Step Ups

5 Strict Knee Raises

4 Zombie Rope Climbs

80% effort throughout.

Goal is to move with minimal rest between movements.