CrossFit Mile Zero – CrossFit

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Strength

Front Squat (Front Squat 6×3 @ 80%)

E2MOM x 6

WOD

Metcon (Time)

Fitness

For Time:

9-8-7-6-5-4-3-2-1

Front Squat @ 50% of today’s top set

Burpee

Performance

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat @ 50% of today’s top set

Lateral Bar Burpee

Compete

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat @ 50% of today’s top set

Lateral Bar Burpee
Time Cap is 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Do after class or later in the day:

Spanish Squat Hold – 3×0:20

Side Plank + Hip Lift – 3×0:20/side

Seated Straddle Good Morning – 2×8