Announcements

Friday, July 4th, will observe the following class hours: 8a, 9a, 10a

CrossFit Mile Zero – CrossFit

Strength

Front Squat (8×2, build to a heavy double)

Overhead Squat (8×3, build to a heavy triple)

Meadows Row

8×5/5

WOD

Metcon (Time)

Fitness

300m Run

40 Alternating Lunges

30 Deadlifts

20 Push Ups or Horizontal Push Ups

300m Run

Performance

400m Run

40 Alternating Lunges (25s/15s)

30 Deadlifts (135/95)

20 Hand Release Push Ups

400m Run

Compete

500m Run

40 Alternating Lunges (35s/25s)

30 Deadlifts (155/105)

20 Ring Push Ups

500m Run

Goal: 11-13 Minutes

Cap: 15 Minutes

Each run in 2:30 or less.

Lunges under 3:00.

Light to moderate load on deadlifts. Break it into 3-5 quick sets to protect your lower back.