CrossFit Mile Zero – CrossFit

Strength

Clean and Jerk (3, 3, 2, 2, 2, 1, 1, 1 building to a moderate weight)

Workout

The Second Continental Congress (Time)

Compete (Rx+)

4 Rounds for Time

15 Front Squats (75/55)

15 GHD Situps

15/12 Cal Bike or Row

Performance (Rx)

4 Rounds for Time

15 Front Squats (75/55)

12 Stick Sit-Ups

12/10 Cal Bike or Row

Fitness

4 Rounds for Time

15 Dumbbell Front Squats

15 Abmat Situps

10/8 Cal Bike or Row

Goal: 9-11 Minutes

Cap: 13 Minutes

Front squats unbroken or 2 sets.

Find your threshold pace! The fastest pace that you can maintain for 4 rounds.