CrossFit Mile Zero – CrossFit

Strength

Split Squat (Front Rack Split Squat

)

Step back into spilt (Jerk side) and bring back knee to floor
E2MOM x 4 x 6 / leg

WOD

Metcon (Time)

Fitness

3 Rounds:

300m Run

15 Snatches

15 Sit-Ups

Performance

3 Rounds:

400m Run

15 Snatches (95/65)

15 GHD Sit-Ups

Compete

3 Rounds:

400m Run

15 Snatches (135/95)

15 GHD Sit-Ups
Time – Cap 12 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Completed on athlete’s own time:

Single-Leg RDL (DB or KB) – 3 x 8 / side

Front Rack Carry – 3 x 30–40m

Tempo GHD Hip Extensions – 3 x 12

Goal:

Reinforce unilateral strength, front rack endurance, and posterior-chain durability to support snatching and running volume.