CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Back Squat – 5×5 @ 75-80% Tempo 3131
)

E3MOM x 5 Sets

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 3

9 Front Squats

30 Single Unders

rest 3 mins

AMRAP 3

9 Push Press

30 Single Unders

rest 3 mins

AMRAP 3

9 Thrusters

30 Single Unders

Performance

AMRAP 3

9 Front Squats (95/65)

20-30 Double Unders

rest 3 mins

AMRAP 3

9 Push Press (85/55)

20-30 Double Unders

rest 3 mins

AMRAP 3

9 Thrusters (65/45)

20-30 Double Unders

Compete

AMRAP 3

9 Front Squats (135/95)

30 Double Unders

rest 3 mins

AMRAP 3

9 Push Press (115/85)

30 Double Unders

rest 3 mins

AMRAP 3

9 Thrusters (95/65)

30 Double Unders
Time Cap is 18 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Do after class or later in the day:

3 Rounds:

Jump Rope Intervals: 30 sec work / 30 sec rest

GHD Sit-Ups with Med Ball Overhead – 12 reps

Banded Reverse Crunch – 15 reps