CrossFit Mile Zero – CrossFit

Strength

Deadlift (8×3, build to a heavy triple)

Single Leg Raise over KB (Checkmark)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 15

10 Up/Downs

10/8 Cal Bike

20 Alternating DB Hang Snatches

Performance

AMRAP 15

10 Burpees

15/12 Cal Bike

30 Alternating DB Snatches (35/25)

Compete

AMRAP 15

10 Burpees

20/16 Cal Bike

30 Alternating DB Snatches (50/35)

Goal: 3+ Rounds

Find a bike pace that will allow you to start db snatches with minimal rest.

DB weight should be heavy enough to be challening, but that rest breaks are minimal.