CrossFit Mile Zero – CrossFit

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Strength

Back Squat (E230MOM
4 x 3 @ 80–85% of 1RM
)

WOD

Metcon (Time)

Fitness

For Time:

10…1 Snatch

1…10 Wall Balls

Performance

For Time:

10…1 Snatch (95/65)

1…10 Wall Balls (14/10)

Compete

For Time:

10…1 Snatch (135/95)

1…10 Wall Balls (20/14)
Time Cap is 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Focus: Knee health, hip mobility, adductor/oblique strength

Single-Leg Step-Down (box height ~12–16″) – 3 x 8/side

→ Focus: Knee stability, eccentric control.

Banded Good Mornings – 3 x 15

→ Focus: Posterior chain recovery and hinge reinforcement.

Seated Wall Slides – 3 x 10

→ Focus: Thoracic mobility and shoulder alignment after snatches/wall balls.