CrossFit Mile Zero – CrossFit
Strength
Front Squat (Front Squat 5×6 @ 72-75%)
E2MOM x 5
WOD
Metcon (Checkmark)
Fitness
EMOM x 12 (4 rounds):
Min 1: 12 Wall Balls
Min 2: 10 DB Snatches
Min 3: 8 Box Step Overs
Performance
EMOM x 12 (4 rounds):
Min 1: 15 Wall Balls (14/10)
Min 2: 12 DB Snatches (alt, 35/25)
Min 3: 10 Box Jump Overs (20/16)
Compete
EMOM x 12 (4 rounds):
Min 1: 15 Wall Balls (20/14)
Min 2: 12 DB Snatches (alt, 50/35)
Min 3: 10 Box Jump Overs (24/20)
Time Cap is 12 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Do after class or later in the day:
Spanish Squat Hold (band behind knees) – 3×0:20
Cossack Squat – 3×6/side
Seated Straddle Good Morning – 2×8