CrossFit Mile Zero – CrossFit

Strength

Back Squat (E1:45MOM x10
Build up to a heavy double)

WOD

Metcon (AMRAP – Rounds & Reps)

Fitness

AMRAP 10

5 DB Squat Cleans

10 Abmat Sit Ups

12/10 Cal Row

Performance

AMRAP 10

5 DB Squat Cleans (35s/25s)

10 Stick Sit Ups

15/12 Cal Row

Competition

AMRAP 10

5 DB Squat Cleans (50s/35s)

15 GHD Sit Ups

20/16 Cal Row