CrossFit Mile Zero – CrossFit

Lower Body Giant Set

5 Sets

10 Front Squats 31X1 (build to RPE7)

8 Dual Dumbbell RDL 30X1

10-12 Calf Raise on Plate

Front Squat

Workout

Sha’Carri Richardson (Time)

Compete (Rx+)

2 Sets of 2 Rounds

10 Alt DB Snatch (70/50)

15/12 Cal Row

8 Alt DB Snatch (70/50)

15/12 Cal Row

—Rest 2:00 Between Sets—

Performance (Rx)

2 Sets of 2 Rounds

10 Alt DB Snatch (50/35)

12/10 Cal Row/Bike

8 Alt DB Snatch (50/35)

12/10 Cal Row/Bike

—Rest 2:00 Between Sets—

Fitness

2 Sets of 2 Rounds

10 Alt DB Snatch (25/15)

10/8 Cal Row/Bike

8 Alt DB Snatch (25/15)

10/8 Cal Row/Bike

—Rest 2:00 Between Sets—

Goal: Sub 18 Minutes

Cap: 20 Minutes