CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

5 Rds

150m Row

150m Ski

30 Single Unders

5 Deadlifts

Performance

5 Rds

200m Row

200m Ski

20-30 Double Unders

5 Deadlifts (135/95)

Competition

5 Rds

200m Row

200m Ski

30 Double Unders

5 Deadlifts (185/135)

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

Tempo Back Squats (31X1) – 3 x 5 @ 60%

DB Z-Press – 3 x 8

Banded Face Pulls – 3 x 20

Goal:

Reinforce squat mechanics and build strict pressing strength for future HSPU progressions.