CrossFit Mile Zero – CrossFit

Strength

Split Squat (7×3/3 Build to a heavier weight.)

Step back into spilt (Jerk side) and bring back knee to floor

V Ups (Checkmark)

7×10

WOD

Metcon (Time)

Fitness

Every 3 Minutes for 6 Rounds

10/8 Calorie Bike

10 Up/Down Box Step Ups (20)

Performance

Every 3 Minutes for 6 Rounds

12/10 Calorie Bike

10 Burpee Box Overs (24/20)

Compete

Every 3 Minutes for 6 Rounds

15/12 Calorie Bike

12 Burpee Box Overs (24/20)

Goal Time: 1:15-1:30 per round

Time Cap: 1:30

Bike at a moderately hard pace

Transitions are fast, you need to keep moving.

If you hit 1:30 scale the calories and reps.

Score is the slowest Round 2-6