CrossFit Mile Zero – CrossFit

Strength

Box Squat (7×3, build to a heavy triple.)

Slant Board Calf Stretch (Checkmark)

7×5

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

10 Lunges

5 Up/Downs over Bar

10 Jumping Pull Ups

Performance

AMRAP 10

10 Front Rack Lunges (75/55)

5 Burpees over Bar

10 Pull Ups

Compete

AMRAP 10

10 Front Rack Lunges (95/65)

5 Burpees over Bar

10 Chest to Bar Pull Ups

Goal: 5+ Rounds

Rounds in 2:00 or less.

Reduce weight before reducing reps.

Aim to hit your lunges unbroken each round.