CrossFit Mile Zero – CrossFit

Strength

Reverse Lunge

5×3/3, build to a moderate to heavy weight

Pull-ups (5×3, challenge yourself to hardest strict variation. Banded-Strict-Chest to Bar-Weighted)

WOD

Metcon (Time)

Fitness

Every 3:00 for 6 Rounds

150m Run or 150m Ski

12 Box Step Overs

Performance

Every 3:00 for 6 Rounds

200m Run or 200m Ski

12 Box Step Overs (20) (35s/25s)

Compete

Every 3:00 for 6 Rounds

200m Run or 200m Ski

12 Box Step Overs (20) (50s/35s)

Goal/Cap: Under 2 Minutes

Run/Ski should be under 1:00

Weight for stepovers should allow for unbroken reps.

Lower the weight of the DB, before reducing the reps.

Score is slowest round 2-6.