CrossFit Mile Zero – CrossFit

Strength

Back Squat (7×5+, Last set at 80%)

Front Squat (7×5+, Last set at 80%)

Ring Rows (7×5)

WOD

Metcon (Time)

Fitness

5 Rounds on a 2:30 Clock

2 Rounds per 2:30

5 Jumping Pull Ups

5 Goblet Squats

Performance

5 Rounds on a 2:30 Clock

2 Rounds per 2:30

5 Pull Ups

5 Front Squats (95/65)

Compete

5 Rounds on a 2:30 Clock

2 Rounds per 2:30

5 Chest to Bar Pull Ups or 3 Muscle Ups

5 Front Squats (95/65)

Finish each round in 75 seconds or less.

Scale if taking 90 seconds or longer.

Aim for unbroken reps and quick transitions.

Work on kip/butterfly movements if you have it. Especially when you’re tired.

Reps will catch up in the later rounds. Make the most of it!