WOD

CrossFit Mile Zero – CrossFit

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WOD

Metcon (Time)

For Time

3 Rounds

75 Double Unders

12 Russian Swings

10 Knees to Elbow

Rest 1 Min

2 Rounds

75 Double Unders

12 Russian Swings

10 Knees to Elbow

Rest 1 Min

1 Round

75 Double Unders

12 Russian Swings

10 Knees to Elbow

Rx+

100 Double Unders

15 American Swings (35/53)

12 Knees to Elbow

CrossFit Mile Zero – CrossFit

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STRENGTH

Hang Clean + Clean + Shoulder to Overhead (8x(1+1+1))

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

3 Cal Bike/Row

3 Ground to Overhead (45/75)

6 Cal Bike/Row

6 Ground to Overhead (45/75)

9 Cal

9 GTO

…

Rx+

Barbell (75/115)

CrossFit Mile Zero – CrossFit

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STRENGTH

Back Squat (7×3, Last 3 Sets at 75%)

Front Squat (7×3, Last 3 Sets at 75%)

Deadlift (7×3, Last 2 Sets at 75%)

WOD

Metcon (Time)

18-12-6

Burpees

12-9-6

Chest to Bar Pull Ups

Rest 2 Min

12-9-6

Burpees

9-6-3

Chest to Bar Pull Ups

Rx+

Burpees to a 6″ Target

5-5-5 Muscle Ups

CrossFit Mile Zero – CrossFit

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Rest Day

Metcon (No Measure)

Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week.

CrossFit Mile Zero – CrossFit

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WOD

Metcon (Time)

10 Rounds for Time

30 Double Unders

20 Air Squats

10 Toes to Bar

100m Row or 200m Bike