CrossFit Mile Zero – CrossFit

Strength

Power Clean + Front Squat

5x(1+3), building just above workout weight.

Power Snatch + Overhead Squat (5x(1+3), building just above workout weight.)

WOD

Scaled Nancy (Time)

5 Rounds for Time

250m Run or 250m Ski

15 Goblet Squats

Front Squat Nancy (Time)

5 Rounds for Time

400m Run

15 Front Squats (95/65)

Goal:12-16 Minutes

Cap:18 Minutes

Aim for 2 or more unbroken squat rounds.

Scale reps or weight as needed.

Keep the run moderately quick.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#