CrossFit Mile Zero – CrossFit

Strength

Back Squat (7 x3, Last Set Open at 90%)

Front Squat (7 x3, Last Set Open at 90%)

Ring Rows (7×5)

WOD

Metcon (Time)

Fitness

Every 3:00 for 5 Rounds

5 Deadlifts

10 Sit Ups

8/6 Calorie Bike or Ski

Performance

Every 3:00 for 5 Rounds

5 Deadlifts (225/155)

10 Alternating V-Ups

10/8 Calorie Bike or Ski

Compete

Every 3:00 for 5 Rounds

5 Deadlifts (275/185)

10 Alternating V-Ups

12/10 Calorie Bike or Ski

Goal: Finish under 90 seconds

Scale if taking longer than 1:45

Deadlifts are heavy, but unbroken.

Quick Transitions.

Hammer the Calorie Bike/Ski