CrossFit Mile Zero – CrossFit

Strength

WOD

Dumbbell Thruster (6×5, building up to workout weight or slightly beyond)

CFMZ Beep Test (AMRAP – Rounds and Reps)

EMOM x 15:

4 DB Thrusters (50s/35s)

6 Toes-to-Bar

20 Double-Unders

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