CrossFit Mile Zero – CrossFit

Strength

Muscle Snatch (8×2, work to what you can handle staying tall and punching through.)

WOD

Fitness

Buy In: 150 Single Unders

3 Rounds

16 Alternating DB Snatches

12 Alternating Lunges

Buy In: 150 Single Unders

Performance

For Time

Buy In: 100 Double Unders

3 Rounds

20 Alternating DB Snatches (35/25)

20 Alternating Lunges

Cash Out: 100 Double Unders

Compete

Buy In: 150 Double Unders

3 Rounds

15 Power Snatches (75/55)

20 Alternating Lunges

Buy In: 150 Double Unders

Goal Time: Under 10 Minutes

Time Cap: 12 Minutes

Don’t spend more than 2 minutes on any segment.

Keep the rounds quick. Choose weights/reps that let you move!