CrossFit Mile Zero – CrossFit
Strength
Deadlift (E2MOM x 4
3 Tempo Deadlifts @ 3131 (moderate load)
)
E2MOM x 4
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 3
Buy-in: 2 Zombie Rope Climbs
Then:
3 Deadlifts
9 Burpees
rest 3
AMRAP 3
Buy-in: 2 Zombie Rope Climbs
Then:
6 Deadlifts
9 Burpees
rest 3
AMRAP 3
Buy-in: 2 Zombie Rope Climbs
Then:
9 Deadlifts
9 Burpees
Performance
AMRAP 3
Buy-in: 3 Rope Climbs
Then:
3 Deadlifts (225/155)
9 (BOTB)
rest 3
AMRAP 3
Buy-in: 3 Rope Climbs
Then:
6 Deadlifts (195/135)
9 BOTB
rest 3
AMRAP 3
Buy-in: 3 Rope Climbs
Then:
9 Deadlifts (155/105)
9 BOTB
Competition
AMRAP 3
Buy-in: 3 Rope Climbs
Then:
3 Deadlifts (325/225)
9 (BOTB)
rest 3
AMRAP 3
Buy-in: 3 Rope Climbs
Then:
6 Deadlifts (275/195)
9 BOTB
rest 3
AMRAP 3
Buy-in: 3 Rope Climbs
Then:
9 Deadlifts (225/155)
9 BOTB
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Banded Good Morning – 3×15
Purpose: Strengthen posterior chain and protect lower back.
Hanging Knee Raise + Controlled Descent – 3×6–8
Purpose: Develop active core control for rope climbs and burpees.
Farmer Carry (Heavy) – 3x40m
Purpose: Improve grip strength, scapular stability, and bracing under load.