CrossFit Mile Zero – CrossFit

Strength

Front Squat (Front Squat
E2MOM x 5
3 Squats @ 75% — 5111 Tempo)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

30 Single-Unders

1 Power Clean (increase by 1 rep each round)

Performance

AMRAP 10

20-30 Double-Unders

1 Squat Clean AHAP (increase by 1 rep each round)

Competition

AMRAP 10

30 Double-Unders

1 Squat Clean AHAP (increase by 1 rep each round)
Time cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Goblet Squat – 3 x 8 (5 sec down)

Banded Front Rack Hold – 3 x :30

Single-Leg DB RDL – 3 x 10/side

Goal:

Reinforce squat positioning, unilateral stability, and posterior-chain balance after front-loaded barbell work.