CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

20 Rounds

1 Zombie Rope Climb

1 Deadlift, 1 Power Clean, 1 Front Squat

1 Sled Push or 3 Cal Bike Sprint

Performance

24 Rounds

1 Rope Climb

1 Deadlift, 1 Power Clean, 1 Front Squat (115/75)

1 Sled Push or 5 Cal Bike Sprint

Competition

24 Rounds

1 Rope Climb

1 Deadlift, 1 Power Clean, 1 Front Squat (155/105)

1 Sled Push or 5 Cal Bike Sprint

*Partners alternate movements

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability