CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a heavy double.) DB RDL (Weight) 8×6. Reach until tension at a moderate to heavy weight. WOD Metcon (AMRAP – Reps) Fitness EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings 2- Box Step Overs 3- Up Downs Performance EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings (53/35) 2- Box Step/Jump Overs (24/20) 3- Burpees Compete EMOM 15 (40 seconds work, 20 seconds rest) 1- American KB Swings (53/35) 2- Box Jump Overs (24/20) 3- Burpees to a 6” Target Goal: 10+ reps each set Set a sustainable pace round 1 and do your best to maintain. Choose a weight you can stay unbroken.
Read more