CrossFit Mile Zero – CrossFit

Strength

Deadlift (8×2, build to a heavy double)

Slant Board Toe Touches (Checkmark)

8×5

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

7 Horizontal Bar Push Ups

5 Burpee Box Step Ups

3 Squat Cleans (135/95)

Performance

AMRAP 12

7 Push Ups

5 Burpee Box Jumps/Step Ups (24/20)

3 Squat Cleans (135/95)

Compete

AMRAP 12

7 Ring Dips

5 Burpee Box Jumps (24/20)

3 Squat Cleans (185/125)

Goal: 5+ Rounds

Rounds can move fast, but the weight should be heavy enough on the barbell to slow you WAY down.

Deep breaths, heavy singles.