WOD

CrossFit Mile Zero – CrossFit

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WOD

Garry Purdham (AMRAP – Rounds and Reps)

AMRAP 31

31 Burpees

31 Double Unders

31 Deadlifts (65/95)

31 Push Ups

31 Hang Power Cleans (65/95)

31 Air Squats

31 American Swings (35/53)

31 Shoulder to Overhead (65/95)

31 Sit Ups

31 Cal Row

31 Wallballs (14/20)
With a Partner

CrossFit Mile Zero – CrossFit Open Gym

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WOD

Garry Purdham (AMRAP – Rounds and Reps)

AMRAP 31

31 Burpees

31 Double Unders

31 Deadlifts (65/95)

31 Push Ups

31 Hang Power Cleans (65/95)

31 Air Squats

31 American Swings (35/53)

31 Shoulder to Overhead (65/95)

31 Sit Ups

31 Cal Row

31 Wallballs (14/20)
With a Partner

CrossFit Mile Zero – CrossFit

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ACCESSORY

Metcon (AMRAP – Reps)

EMOM 15

1 – Max Pull Ups

2 – 6 Cal Bike Sprint

3 – 10 Double Under Attempts/20 DU
Score Pull Ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Slamballs (20/30)

8 Knees to Elbow

8 DB Squat Cleans (25/35)

30 Double Unders

Rx+

10 Slamballs (20/30)

10 Knees to Elbow

10 DB Squat Cleans (35/45)

40 Double Unders

CrossFit Mile Zero – CrossFit Open Gym

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ACCESSORY

Metcon (AMRAP – Reps)

EMOM 15

1 – Max Pull Ups

2 – 6 Cal Bike Sprint

3 – 10 Double Under Attempts/20 DU
Score Pull Ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Slamballs (20/30)

8 Knees to Elbow

8 DB Squat Cleans (25/35)

30 Double Unders

Rx+

10 Slamballs (20/30)

10 Knees to Elbow

10 DB Squat Cleans (35/45)

40 Double Unders

CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (8×3, Last 2 Sets at 85%)

Rack Pull (8×3, Last 2 Sets at 85%)

WOD

Metcon (Time)

5 Rounds for Time

100m Sprint or 10 Cal Row

3 Deadlifts (65/95)

3 Power Cleans (65/95)

3 Front Squats (65/95)

3 Shoulder to Overhead (65/95)

Rest 1 Minute Between Rounds

Rx+

Barbell (95/135)