CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM
Back Squat – 6 x 2 @ 84%)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

10/8 Cal Bike

10 Toes-to-Eye Level

10 Lunges

Performance

AMRAP 12

12/10 Cal Bike

12 Toes-to-Eye Level

12 Weighted Lunges (35s/25s)

Compete

AMRAP 12

15/12 Cal Bike

12 Toes-to-Bar

12 Weighted Lunges (50s/35s)
Time Cap is 12 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Goblet Squat (3111) – 3 x 10

Hanging L-Sit Hold – 3 x :20–:30

Single-Leg DB RDL – 3 x 8/side

Goal:

Build unilateral leg strength, reinforce squat positions, and improve core control to support both heavy squatting and toes-to-bar efficiency.