CrossFit Mile Zero – CrossFit
Strength
Heels Elevated Squat (6×5, Build to a heavy set of 5)
DB High Row (6×8, moderate)
Hip 90/90 (Checkmark)
WOD
CFMZ Benchmark 4 (Time)
Fitness
3 Rounds for Time
300m Run
8 DB Squat Cleans
6 Jumping Pull Ups
Performance
3 Rounds for Time
400m Run
10 Dumbell Squat Cleans (25/15)
6 Pull Ups
Compete
3 Rounds for Time
400m Run
10 Squat Cleans (95/65)
6 Chest to Bar Pull Ups or 3 Muscle Ups
Goal Time: 10-12 Minutes
Time Cap: 15 Minutes
Aim for all movements unbroken.
If you’re going to go hard, you have to go FAST
It’s all made in the run