CrossFit Mile Zero – CrossFit

Strength

Deadlift (8×2, build to a moderate to heavy weight.)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

5 Up/Down Deadlifts

10 DB Hang Clean

150m Run

Performance

AMRAP 12

5 Burpee Deadlifts (35s/25s)

10 DB Hang Clean (35s/25s)

200m Run

Compete

AMRAP 12

5 Sandbag Burpee Deadlifts

10 Sandbag Hang Clean

200m Run

Goal: 5+ Rounds

Choose a movement that you can have some fun with.

Keep your core tight on the burpee deadlifts.

Find and hold a pace that you can maintain early.