CrossFit Mile Zero – CrossFit Strength Deadlift 8×3, build to a heavy triple Push-ups (8×5-8 reps. Use your hardest variation .Horizontal, Push Ups, Ring Push Ups ) WOD Metcon (AMRAP – Reps) Fitness Every 1:30 for 8 Rounds 15 Russian KB Swings Max Calories on Row/Ski :30 Rest between Rounds Performance Every 1:30 for 8 Rounds 15 Russian KB Swings (53/35) Max Calories on Row/Ski :30 Rest between Rounds Compete Every 1:30 for 8 Rounds 15 Russian KB Swings (70/53) Max Calories on Row/Ski :30 Rest between Rounds Goal: 100+ Calories Aim for unbroken KB Swings. Quick transition to the Erg to maximize calories. 12-13 calories per round needed.
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