CrossFit Mile Zero – CrossFit

Strength

Front Squat (7×3, Last Set Max Reps at 95%)

Back Squat (7×3, Last Set Max Reps at 95%)

Dips

7×3-5. Push Ups, Dips, Ring Dips as deep as possible.

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

20 Wallballs

20 Step Ups

60 Single Unders

Performance

AMRAP 10

25 Wallballs (20/14)

25 Box Jumps/Step Ups

50 Double Unders

Compete

AMRAP 10

30 Wallballs (20/14)

30 Box Jumps/Step Ups

60 Double Unders

Goal: 3 Rounds

Keep Wallballs in 2-3 sets with quick rest.

Keep your Step Ups/Box Jumps consistent.

If you’re working on double unders, lower the reps and practice!