CrossFit Mile Zero – CrossFit

Upper Body Giant Set

4 Sets

5-8 Chin Ups (2 sec negative)

10 Zottman Curls

10/10 SA Leaning DB Shrug

Workout

Black Friday (AMRAP – Reps)

Compete (Rx)

AMRAP 15

50 Bar Facing Burpees

50 Wall Ball Shots (20/14)

Max Reps Hang Squat Cleans in remaining time (185/125)

Performance (Rx)

AMRAP 15

50 Burpees Over Bar

50 Wall Ball Shots (14/10)

Max Reps Hang Squat Cleans in remaining time (155/105)

Fitness

AMRAP 15

30 Burpees or Up Downs

30 Wall Ball Thrusters (light)

Max Reps Hang Power Cleans in remaining time (light)

Goal: 10+ Reps

At least 2 minutes for hang squat cleans.