CrossFit Mile Zero – CrossFit

Strength

Deadlift (E2MOM x 5)

5 x 3 @ 75–80%

WOD

Metcon (Time)

Fitness

3 Rounds for Time

300m Run

12 Thrusters

12 High Knees

Performance

3 Rounds for Time

400m Run

15 Thrusters (65/55)

12 Toes-to-Eye Level

Compete

3 Rounds for Time

400m Run

15 Thrusters (95/65)

12 Toes-to-Bar
Time – Cap 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Optional – 10 min)

2–3 Sets Each

12–15 Banded Hamstring Curls

20–30s Hollow Hold

12–15 GHD Hip Extensions or Back Extensions

Intent:

Build posterior-chain durability and midline endurance without excessive fatigue.