CrossFit Mile Zero – CrossFit

Strength

Pause Back, Front, or Overhead Squat 8×2

Paused Front Squat (8×2, build to moderate double)

Pause Back Squats (8×2, building to moderate double)

Back Squat with full 3 second pause at the bottom.

Pause Overhead Squat (8×2, building to moderate double)

Workout

The Battle of Bunker Hill (Calories)

Compete (Rx+)

EMOM 20

1. 5 Bench Press (135/95)

2. Calorie Row

3. 50ft HS Walk

4. Rest

Performance (Rx)

EMOM 20

1. 5 Bench Press (95/65)

2. Calorie Row

3. 5 Wall Walks

4. Rest

Fitness

EMOM 20

1. 5 Bench Press (light)

2. Calorie Row

3. 5 Inchworms

4. Rest

Score is total calories.

Bench press should be 65% of your max.

Challenge your wall walk/HS walk variation.

BLESSED WITH REST! That means you can go harder on the rower 🙂