CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (8 Rounds for time)

Fitness

E4MOM × 8 (32 minutes total)

1 partner works at a time:

250 m Row

12 Alt DB Snatches (35/25)

10 High Knees

Performance

E4MOM × 8 (32 minutes total)

1 partner works at a time:

250 m Row

12 Alt DB Snatches (50/35)

10 Toes-to-Eye Level

Compete

E4MOM × 8 (32 minutes total)

1 partner works at a time:

300m Row

12 Alt DB Snatches (70/50)

10 Toes-to-Bar
Cap: 32 mins

Extra Credit

Metcon (Checkmark)

AFTER-CLASS ACCESSORY WORK (Strength + Stability) (Optional 10–12 minutes)

Targeting: grip, core, pulling strength, overhead stability, hip extension.

A. Grip & Pull Strength

3 Sets:

20-second bar hang

8 slow tempo ring rows (3-second negative)

B. Midline Stability

3 Rounds:

12 GHD hip extensions OR 15 back extensions

20 hollow rocks

C. Overhead Control

3 Sets:

8 DB overhead march per arm (heavy, slow steps)

12 banded face pulls