CrossFit Mile Zero – CrossFit

Gymnastics

Toes-To-Bar

Fitness

3 Rounds

-:20 Hollow Hold

-6 Beat Swings

Then

EMOM 6

-6 Hanging Knee Raises

Performance

3 Rounds

-5 Toes to Eye Level

-3 Strict Toes to Bar

Then

EMOM 6

-4 Toes to Eye Level, 2 Toes to Bar

Competition

3 Rounds

-5 Strict Toes to Bar

-8 Kipping Toes to Bar

Then

EMOM 6

-8 Toes to Bar

WOD

Metcon (11 Rounds for time ↓ shorter is better)

Fitness

5 Rounds for Time

10/8 Cal Row/Ski

7 Jumping Pull Ups/Chest to Bar Pull Ups

* Rest 1 Minute Between Rounds

Performance

5 Rounds for Time

12/10 Cal Row/Ski

7 Pull Ups

* Rest 1 Minute Between Rounds

Competition

5 Rounds for Time

15/12 Cal Row/Ski

7 Chest to Bar Pull Ups

* Rest 1 Minute Between Rounds