CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM x 4
5 Back Squats @ 75%)

WOD

Metcon (5 Rounds for time)

Fitness

Every 3 Minutes x 5 Rounds

5 Front Squats

10 Jumping Pull-Ups

12/10 Cal Bike

Performance

Every 3 Minutes x 5 Rounds

5 Front Squats (135/95)

10 Pull-Ups

15/12 Cal Bike

Competition

Every 3 Minutes x 5 Rounds

5 Front Squats (185/135)

10 Chest-to-Bar Pull-Ups

15/12 Cal Bike
Time cap is 15 Minutes

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Tempo Front Squat (31X1) – 3 x 5 @ 60%

Strict Chest-to-Bar or Pull-Ups – 3 x 6

Banded Face Pulls – 3 x 20

Purpose:

Build front rack endurance and pulling strength to support interval cycling days like this.