CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Back Squat 4×8 @ 70%)

E230MOM x 4 sets

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

For Time (8 min cap):

21-15-9

DB Thrusters

Burpees

Performance

For Time (8 min cap):

21-15-9

DB Thrusters (35/25s)

Burpees Over the DB

Compete

For Time (8 min cap):

21-15-9

DB Thrusters (50s/35s)

Burpees Over the DB
Time Cap is 8 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Do after class or later in the day:

Banded Lateral Walks – 2×15 steps/side

Single-Leg Glute Bridge Hold – 3×0:20/side

Weighted Ankle Stretch on Box – 2×0:30/side