CrossFit Mile Zero – CrossFit

Strength

Back Squat (7×3, build to a heavy set of 3)

Front Squat (7×3, build to a heavy set of 3.)

Ring Rows (7×3, work through ring rows, false grip, and elevated feet progressions.)

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM 15

1- 12 Sit Ups

2- 10 Landmine Squats

3- 30 seconds for Max Pull Ups or Negatives

Performance

EMOM 15

1- 12 Alternating V-Ups

2- 10 Landmine Squats

3- 30 seconds for Max Chest to Bar Pull Up

Compete

EMOM 15

1- 12 GHD Sit Ups

2- 3 Front Squats (185/125)

3- 30 seconds for Max Muscle Ups

Goal: 3+ Reps each round

:30 work/rest.

Aim for unbroken movements.

Attempt your highest skill variation for pulls.