CrossFit Mile Zero – CrossFit

Strength

Ring Row to Muscle Up Transition (Checkmark)

6×3

Ring Dips (3-5 Second Top Hold followed by 3-5 Ring Dips, banded ring dips, or Negatives)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Scaled Helen (Time)

3 Rounds for time of:

250m Run

15 Russian Kettlebell Swings

9 Jumping Pull Ups