CrossFit Mile Zero – CrossFit

Strength

Pull-ups

6 Rounds.

Fitness

3 Pull Up Negatives

Performance

2 Pull Ups into 1 Chest to Bar

Competition

1 Pull Up into 1 Chest to Bar into 1 Muscle Up

WOD

Metcon (Time)

Fitness

3 Rounds for Time

300m Run

21 Russian Swings

30-50 Single Unders

6 Jumping Chest to Bar Pull Ups

Performance

3 Rounds for Time

400m Run

21 Russian Swings (53/35)

20-30 Double Unders

9 Chest to Bar Pull Ups

Competition

3 Rounds for Time

400m Run

21 American Swings (53/35)

30 Double Unders

6 Muscle Ups