CrossFit Mile Zero – CrossFit

Strength

Front Squat (Front Squat
E2MOM 5 x 2 @ 80–85%
)

WOD

Metcon (Time)

Fitness

For Time

4 Rounds

10 DB Snatches

10 Box Step Overs

10 Cal Bike

Performance

For Time

4 Rounds

12 DB Snatches (50/35)

12 Box Jump Overs (20/14)

12 Cal Bike

Compete

For Time

4 Rounds

12 DB Snatches (70/50)

12 Box Jump Overs (24/20)

12 Cal Bike
Time Cap is 16 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

12 Banded Good Mornings

15 GHD Hip Extensions

20 Banded Pull-Aparts

Goal: Reinforce posterior chain stability and balance anterior loading from front squats.