CrossFit Mile Zero – CrossFit

Strength

Hang Power Snatch + Power Snatch (8x(1+2). Build to a light to moderate weight.)

WOD

Metcon (Time)

Fitness

4 Rounds for Time

400/300m Row or Ski

10 Shoulder to Overhead

Performance

4 Rounds for Time

500/400m Row or Ski

10 Shoulder to Overhead (95/65)

Compete

4 Rounds for Time

500/400m Row or Ski

10 Shoulder to Overhead (135/95)

Goal: 12-14 Minutes

Cap: 16 Minutes

Row/Ski in 2:15 or less.

Shoulder to overheads in 2 sets or less.

Moderate to heavy loading.