CrossFit Mile Zero – CrossFit

Strength

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

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

Meadows Row (8×5/5. Use a moderate weight DB)

WOD

Metcon (Time)

Fitness

3 Rounds for Time

20 Wallballs

10 Up Downs

200m Farmers Carry

Performance

3 Rounds for Time

20 Wallballs (20/14)

10 Burpees

200m Farmers Carry (35/25)

Compete

3 Rounds for Time

20 Wallballs (20/14)

15 Burpees

200m Farmers Carry (50/35)

Goal Time: 10-12 Minutes

Cap: 15 Minutes

Load on wallballs is light enough to move unbroken.

Stay lighter and move faster instead of heavier where you may need breaks.