CrossFit Mile Zero – CrossFit

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Metcon (AMRAP – Reps)

Fitness

EMOM x 10:

Min 1: Max Strict Pull-Ups Progression

Min 2: :20 Hollow Hold + :40 Rest

Performance

EMOM x 10:

Min 1: Max Strict Pull-Ups Progression

Min 2: :30 Hollow Hold + :30 Rest

Competition

EMOM x 10:

Min 1: Max Strict Pull-Ups

Min 2: :30 Hollow Hold + :30 Rest

Gymnastics

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12:

12 Alt DB Snatch

4 Inch Worm to Shoulder Taps

9/6 Cal Bike

Performance

AMRAP 12:

12 Alt DB Snatch 35/25

4 Chest-to-Wall Shoulder Taps

12/9 Cal Bike

Compete

AMRAP 12:

12 Alt DB Snatch 50/35

6 Chest-to-Wall Shoulder Taps

15/12 Cal Bike