CrossFit Mile Zero – CrossFit

Strength

Push Press

8×2, Build to a Heavy Double

Push Jerk (8×2, Build to a Heavy Double)

Band Pull Aparts (No Measure)

8×8

WOD

Metcon (Time)

Fitness

4 Rounds for Time

200m Run

10 Alt Hang DB Snatches

Rest 1 Minute Between Rounds

Performance

4 Rounds for Time

300m Run

10 Alt DB Snatches (50/35)

Rest 1 Minute Between Rounds

Compete

4 Rounds for Time

300m Run

10 Power Snatches (95/65)

Rest 1 Minute Between Rounds

Goal Time: Under 2:30

Time Cap: 3:00

Runs should be quick to stay under time cap.

Make sure to set up for the DB/Barbell before kicking it off.

Aim to stay within 10 seconds of slowest round to fastest round