CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes for 5 Rounds

Dual DB Overhead Tricep Ext x 10

DB Front Raise x 12

Rear Delt Fly x 15

Workout

Metcon (Time)

Compete (Rx+)

5 Rounds for Time

15 Strict HSPU

12 Deadlift (225/155)

9 Strict Pull Up

Performance (Rx)

5 Rounds for Time

15 HSPU

12 Deadlift (185/125)

9 Pull Ups

Fitness

5 Rounds for Time

15 DB S2OH

12 Deadlift (light)

9 Horizontal Rows

Goal: 10-12 Minutes

Cap: 15 Minutes

HSPU in 3 sets or less.

Deadlifts and pull ups in 2 sets or unbroken.

Deadlift weight should be 60% or less of 1RM.