CrossFit Mile Zero – CrossFit

Strength

Push Jerk (8×2, building to 65%)

65% for sets 6, 7, and 8

Workout

Chappell Roan (AMRAP – Reps)

Compete (Rx+)

EMOM 16

Max Cal Row/Bike

Max Bench Press (135/95)

Max Cal Row/Bike

Max Dips

Performance (Rx)

EMOM 16

Max Cal Row/Bike

Max Bench Press (95/65)

Max Cal Row/Bike

Max Box Dips

Fitness

EMOM 16

Max Cal Row/Bike

Max Bench Press (light)

Max Cal Row/Bike

Max Box Dips

Goal: 10-15 cals/min, 12-16 bench/min, 8-14 dips/min

Score is total reps combined.

Maximize your reps in the movements you are strong at.

Don’t burn out on the bench or dips.