CrossFit Mile Zero – CrossFit

Strength

Front Squat (8×2, building to a heavy double)

Samson Rocks (No Measure)

3×3

WOD

Metcon (Time)

Fitness

Partition as Desired

70 Wallballs (moderate)

70 Russian Swings (moderate)

70 Step Ups (20/16)

70 Alternating DB Hang Snatches (light)

Performance

Partition as Desired

80 Wallballs (20/14)

80 Russian Swings (53/35)

80 Step Ups (24/20)

80 Alternating DB Snatches (35/25)

Compete

Partition as Desired

90 Wallballs (20/14)

90 Russian Swings (53/35)

90 Step Ups (24/20)

90 Alternating DB Snatches (35/25)

Goal Time: 15 Minutes and Under

Time Cap: 18 Minutes

When you need to rest, switch movements.

Choose your rounds to be mindful of the time in transition.