CrossFit Mile Zero – CrossFit
WOD
Metcon (Time)
Fitness
10 Deadlifts
1200m Run
300m Dball Burden Carry
1200m Run
10 Deadlifts
Performance
10 Deadlifts (225/155)
1 Mile Run
400m Dball Burden Carry
1 Mile Run
10 Deadlifts (225/155)
Compete
10 Deadlifts (315/225)
1 Mile Run
400m Dball Burden Carry
1 Mile Run
10 Deadlifts (315/225)
Time Cap 30 mins
Extra Credit
Metcon (Checkmark)
Post-Class Accessory (Athlete’s Own Time)
Single-Leg Glute Bridge with Reach – 3×8/side
Banded Face Pull + Y-Raise – 3×12
Farmer Carry Shrug (slow walk, hold at top) – 3x20m