CrossFit Mile Zero – CrossFit

Strength

Power Snatch (Every 1:30 x10, 2 Power Snatch)

WOD

Metcon (Time)

Fitness

60 Wallballs

40 Cal Row

30 Alt V-Ups

300m Farmers Walk

Performance

90 Wallballs (20/14)

60 Cal Row

40 Toes to Eye Level

400m Farmers Walk (35s/25s)

Competition

100 Wallballs (20/14)

70 Cal Row

40 Toes to Bar

400m Farmers Walk (50s/35s)

*Partition as wanted

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability