CrossFit Mile Zero – CrossFit

Strength

DB Single Arm Push Press (Weight)

6×5/5

Russian KB Swings (6×8 Heavy Swings)

Ring Holds (Time)

6×20 Seconds

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

3 Deadlifts (moderate)

6 Up Downs

50 Single Unders

Performance

3 Deadlifts (185/125)

6 Burpees over the Bar

30 Double Unders

Compete

3 Deadlifts (275/185)

6 Burpees over the Bar

30 Double Unders

Goal: 8+ Rounds

Adjust: If rounds are taking more than 2 minutes

Deadlifts are challenging, but unbroken.

Do your best to manage your heart rate.

Find a pace you can hold and keep it.