CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH

Back Squat (8×1-3 )

Work to a heavy Single, Double, or Triple.

Front Squat (8×1-3 )

Work to a heavy Single, Double, or Triple.

WOD

Baseline – Running (Time)

For Time

400m Run

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull-Ups

*This is an all out sprint, one time through.

Baseline – Rowing (Time)

500m Row

40 Air Squats

30 Sit-Ups

20 Push Ups

10 Pull-Ups

WOD 2

800m Run (Time)

Max Effort 800m Run

1000m Row (Time)

Max Effort 1000m Row