CrossFit Mile Zero – CrossFit

Strength

Bench Press (5 Sets
10, 8, 6, 4, 2
*superset with :30/:30 DB OH Carry*)

Shoulder Press (5 Sets
10, 8, 6, 4, 2
*superset with :30/:30 DB OH Carry*)

Workout

Captain Crunch (Time)

Compete (Rx+)

Go faster

Performance (Rx)

For Time

25 Burpees

50 Abmat Situps

25 Burpees

50 Abmat Situps

25 Burpees

*Every 2:00, starting at 0:00, 10 air squats*

Fitness

15 Burpees

25 Abmat Situps

15 Burpees

25 Abmat Situps

15 Burpees

*Every 2:00, starting at 0:00, 5 air squats*

Goal: 10-15 Minutes

Cap: 18 Minutes