CrossFit Mile Zero – CrossFit

Strength

Vertical Jumps (Checkmark)

6×3, Quick rebounds.

Reverse Lunge (6×5/5, dumbbell or barbell)

Banded Lat Iso (Checkmark)

6×10

WOD

Metcon (Time)

Fitness

5 Rounds for Time

3 Deadlifts

6 Air Squats

30-50 Single Unders

Rest 1 Minute between Rounds

Performance

6 Rounds for Time

3 Deadlifts (185/135)

6 Jump Squats

30 Double Unders

Rest 1 Minute between Rounds

Compete

6 Rounds for Time

3 Deadlifts (275/185)

6 Jump Squats over the Bar

50 Double Unders

Rest 1 Minute between Rounds

Goal: 15 Minutes

Time Cap: 20 Minutes

Choose a weight you can safely deadlift every round.

Manage your heart rate in the later rounds.