CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Back Squat 4×10 @ 65% of 1RM
)

E230MOM x 4

WOD

Metcon (Time)

Fitness

For Time:

30-20-10 DB Thrusters

1-3-5 Zombie Rope Climbs

200m Run after each rd

Performance

For Time:

30-20-10 DB Thrusters 35s/25s

1-3-5 Rope Climbs

200m Run after each rd

Compete

For Time:

30-20-10 DB Thrusters 50s/35s

1-3-5 Rope Climbs

200m Run after each rd
Time Cap is 15 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

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

Cossack Squat – 3×6/side

Copenhagen Side Plank – 3×0:20/side

Seated Straddle Good Morning – 2×10