CrossFit Mile Zero – CrossFit

Strength

DB Front Squat (Weight)

Using two dumbbells with both hands on the handle.
6×5, build as heavy as possible

Ring Rows (6×6)

Lateral Band Walk (No Measure)

6×10/10

WOD

Metcon (Time)

Fitness

300m Row or 250m Run

30 Hanging Knee Raises

20 Front Squats (45/35)

300m Row or 250m Run

Performance

500m Row or 400m Run

30 Knee Raises

30 Front Squats (75/45)

500m Row or 400m Run

Compete

500m Row.

30 Knees to Elbows

30 Overhead Squats (95/65)

500m Row

Goal Time: 6-10 minutes

Time Cap: 10 minute cap

Sprint effort!

Keep the row/run and transition under 2:30

Knees to Elbow and Squats should be broken, but with quick rests.