CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
15 V-Ups
10 Burpees
20 DB Snatches
Strength
A: Shoulder Press (4X20)
• Single arm dumbbell press (seated), 10/arm
• moderate weight, perfect form
• Rest 90sec between A&B
B: Back Squat (3X10)
• Work up to a 10RM for the day (final week going heavy so go for a pr)
• Start first set below 50% of 1RM
• Rest 90sec between B&A
Metcon
Metcon (Time)
21-15-9
Bike Calories
Pull-Ups
Thrusters 95/65#