CrossFit Mile Zero – CrossFit

Strength

DB Front Squat (Weight)

Using two dumbbells with both hands on the handle.
7×8, Build to your heaviest set.

Goblet Squat (7×8, build to your heaviest set)

Renegade Row (7×10, Moderate weight. Tight midline.)

WOD

CFMZ Benchmark 4 (Time)

Fitness

3 Rounds for Time

300m Run

8 DB Squat Cleans

6 Jumping Pull Ups

Performance

3 Rounds for Time

400m Run

10 Dumbell Squat Cleans (25/15)

6 Pull Ups

Compete

3 Rounds for Time

400m Run

10 Squat Cleans (95/65)

6 Chest to Bar Pull Ups or 3 Muscle Ups

Goal Time: 10-12 Minutes

Time Cap: 15 Minutes

Aim for all movements unbroken.

If you’re going to go hard, you have to go FAST

It’s all made in the run