CrossFit Mile Zero – CrossFit
Strength
Back Squat (7 Sets on 2:30)
4×6 Build to 70%
6 @ 70%
4 @ 80%
2+ @ 90%
Front Squat (7 Sets on 2:30)
4×6 Build to 70%
6 @ 70%
4 @ 80%
2+ @ 90%
Workout
Metcon (Time)
Compete (Rx+)
For Time
2000m Row
40 Box Jumps (24/20)
30 Alt DB Lunges (50/35)
Performance (Rx)
For Time
1500m Row or 1200m Run or 3200m Bike
40 Box Jumps/Step Ups (24/20)
30 Alt DB Lunges (35/25)
Fitness
For TIme
1000m Row or 800m Run or 2000m Bike
40 Box Step Ups
30 Alt Lunges
Goal: 11-13 Minutes
Cap: 15 Minutes
Moderate pace through the row.
Shake out your legs before jumping on the box.
Hold the dumbbell however you would like.