CrossFit Mile Zero – CrossFit

Strength

Front Squat (E2MOM x 5
3 Front Squats Tempo 5111)

Building as long as Tempo and Form are maintained

WOD

Metcon (Time)

Fitness

For Time: 12–9–6–3

DB Push Press (1 DB)

Burpees

12/8 Cal Row

Performance

For Time: 12–9–6–3

DB Push Press (35s/25s)

Burpees

16/12 Cal Row

Competition

For Time: 12–9–6–3

DB Push Press (50s/35s)

Burpees Over the DB

20/16 Cal Row
Time cap is 12 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Goblet Squat (5-sec eccentric) – 3 x 10

Half-Kneeling Single-Arm DB Press – 3 x 8/side

Banded Front Rack Stretch + T-Spine Extension – 2 x 60 sec