CrossFit Mile Zero – CrossFit

Strength

Front Squat (Front Squat
E2MOM x 5
2 Squats @ 72%)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 3

300m Run

Max Wall Balls

Rest 3 minutes

Repeat x 3 rounds

Performance

AMRAP 3

400m Run

Max Wall Balls (14/10)

Rest 3 minutes

Repeat x 3 rounds

Competition

AMRAP 3

400m Run

Max Wall Balls (20/14)

Rest 3 minutes

Repeat x 3 rounds
Time cap is 18 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Banded Front Rack Stretch + Squat Hold – 3 x :30

Tempo Wall Ball (3111) – 3 x 12

Seated DB Z-Press – 3 x 10

Goal:

Improve front rack mobility, squat endurance, and shoulder stamina to support tempo front squats and high-volume wall balls.