CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×3, Last Set Open at 90%)

Shoulder Press (7×3, Last Set Open at 90%)

WOD

Metcon (Time)

Fitness

For time

300m Run

20 Box Jump/Step Overs

300m Run

20 Knees to Chest

300m Run

20 DB Thrusters

Performance

For time

400m Run

20 Box Jump/Step Overs (24/20)

400m Run

20 Toes to Bar

400m Run

20 DB Thrusters (35/25)

Compete

For time

400m Run

25 Box Jump/Step Overs (24/20)

400m Run

25 Toes to Bar

400m Run

25 DB Thrusters (35/25)

Goal: 12-14 Minutes

Time Cap: 16 Minutes

Moderate Run Pace

Aim for movements to be unbroken or in 2 sets if possible.

Work on your hardest toes to bar variation.