CrossFit Mile Zero – CrossFit

WOD

Metcon (Checkmark)

Fitness

EMOM 24

10/8 Cal Row

8 Slam Balls

2 Power Snatches

Rest

Performance

EMOM 24

12/10 Cal Row

10 Slam Balls

2 Power Snatches (95/65)

Rest

Competition

EMOM 24

12/10 Cal Row

10 Slam Balls

2 Power Snatches (135/95)

Rest

Extra Credit

Metcon (Checkmark)

After Class Accessory Work

Posterior Chain + Core

3 Rounds (Not for Time)

12 DB Romanian Deadlifts

15 GHD Hip Extensions

20 Weighted Sit-Ups

Optional Barbell Technique

5 Sets

3 Light Power Snatch (focus on bar path and speed)

Keep loads light and technical to reinforce mechanics after fatigue.