CrossFit Mile Zero – CrossFit

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Strength

Back Squat (7×1+, Last Set at 85%)

Front Squat (7×1+, Last Set at 85%)

Slant Board Patrick Step Downs (Checkmark)

6×6/6

WOD

Metcon (Time)

Fitness

4 Rounds for Time

250m Run

10 Wallballs

2 Zombie Climbs

Performance

4 Rounds for Time

400m Run

15 Wallballs (20/14)

2 Rope Climbs

Compete

For Time

1600m Run

60 Wallballs (20/14)

8 Rope Climbs

Goal: 14-16 Minutes

Cap: 18 Minutes

Unbroken sets of wallballs or big sets.

Set the feet, step and stand on rope climbs.