CrossFit Mile Zero – CrossFit

Strength

10 Sets

Build to a heavy complex

1 Power Snatch + 1 Hang Squat Snatch

Workout

Furry Fruit Roll Up

Compete (Rx+)

AMRAP 12

2 Alt DB Snatch (50/35)

2 Burpee Box Jump Overs (24/20)

4 Alt DB Snatch

4 Burpee Box Jump Overs

6 Alt DB Snatch

6 Burpee Box Jump Overs

…continue the pattern until the time is up.

Performance (Rx)

AMRAP 12

2 Alt DB Snatch (35/25)

2 Burpee Box Jump/Step Overs (24/20)

4 Alt DB Snatch

4 Burpee Box Jump/Step Overs

6 Alt DB Snatch

6 Burpee Box Jump/Step Overs

…continue the pattern until the time is up.

Fitness

AMRAP 12

2 Alt DB Snatch (light)

2 Burpee Box Step Ups

4 Alt DB Snatch

4 Burpee Box Step Ups

6 Alt DB Snatch

6 Burpee Box Step Ups

…continue the pattern until the time is up.

Goal: Complete the round of 14.