CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Tempo Back Squat (15 mins)
5 Sets of 3 Reps @ 70–75% of 1RM

)

Tempo 323X

323X = 3 sec down → 2 sec hold → 3 sec up → No pause at top

WOD

Metcon (Time)

Fitness

AMRAP 8

10 Wall Balls

8 Goblet Squats (moderate KB/DB)

6 Burpees

Performance

AMRAP 8

10 Wall Balls (14/10)

8 Goblet Squats (moderate KB/DB)

6 Burpees Over the Ball

Compete

AMRAP 8

10 Wall Balls (20/14)

8 Goblet Squats (heavy KB/DB)

6 Burpees Over the Ball
Time Cap: 8 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

To be performed after class for posterior chain engagement and thoracic mobility.

3 Sets:

20m Single Arm OH DB Carry + March (focus on posture + control)

8/side Tall Kneeling Landmine Press w/ Rotation

:20 Arch Hold