CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM
Back Squat – 6 x 2 @ 72%)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 10

Front Squat

Burpees Over Bar

Rep Scheme:

2 – 4 – 6 – 8 – 10 – …

Performance

AMRAP 10

Front Squat (95/65)

Burpees Over Bar

Rep Scheme:

2 – 4 – 6 – 8 – 10 – …

Compete

AMRAP 10

Front Squat (135/95)

Burpees Over Bar

Rep Scheme:

2 – 4 – 6 – 8 – 10 – …
Time Cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Front Squat (31X1) – 3 x 5 @ light load

Bulgarian Split Squat – 3 x 8/leg

Banded Hamstring Curls – 3 x 20

Goal:

Build quad endurance, unilateral stability, and knee resilience to support squat volume.