CrossFit Mile Zero – CrossFit

Strength

Back Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.)

Front Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

12/10 Cal Row/Ski

5 Goblet Squats

5 Ring Rows/Horizontal Rows

Performance

AMRAP 12

15/12 Cal Row/Ski

5 Goblet Squats (50/35)

8 Ring Rows/Horizontal Rows

Compete

AMRAP 12

18/15 Cal Row/Ski

5 Front Squats (135/95)

8 Ring Rows/Horizontal Rows

Goal: 5 Rounds

Moderate Pace throughout.

Row/Ski moderately hard and transition right into squats.

Slow down and focus on form for the rows. Scale reps if needed.