CrossFit Mile Zero – CrossFit

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Strength

Back Squat (6×5, Last Set at 70%)

Front Squat (6×5, Last Set at 70%)

Slant Board Patrick Step Downs (Checkmark)

6×6/6

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 12

2 Goblet Squats

2 Box Step Overs (24/20)

2 Up Downs

After each round add 2 reps to each movement

Performance

AMRAP 12

2 DB Front Squats (35s/25s)

2 Box Jump/Step Overs (24/20)

2 Burpees

After each round add 2 reps to each movement

Compete

AMRAP 12

2 Front Squats (115/75)

2 Box Jump/Step Overs (24/20)

2 Burpees

After each round add 2 reps to each movement

Goal: Finish the Round of 14

Light or bodyweight movements that allow for large, fast sets.

You should be able to move through the round of 10 before needing breaks.

Full range of motion on squat depth and burpee extension!