CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

5 Rounds for Time

25 Cal Row

15 Burpees

10 Deadlifts

Performance

5 Rounds for Time

30 Cal Row

20 Burpees over Rower/Barbell

10 Deadlifts (185/125)

Competition

5 Rounds for Time

40 Cal Row

20 Burpees over Rower/Barbell

10 Deadlifts (225/155)

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability