CrossFit Mile Zero – CrossFit

Strength

Back Squat

7×2, build to heaviest double.

Front Squat (8×2, build to your heaviest double.)

Slant Board Calf Stretch (Checkmark)

7×5

WOD

Running Christine (Time)

Fitness

3 Rounds for Time

300m Run

12 Deadlifts (moderate)

21 Step Ups (20/16)

Performance

3 Rounds for Time

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps/Step Ups (20)

Compete

Same as Rx

Goal Time: 8-12 Minutes

Time Cap: 15 Minutes

Deadlifts in 2 Sets or less

Row/Run in roughly 2 minutes.

Quick transitions, don’t stop to rest!