CrossFit Mile Zero – CrossFit

Strength

Clean (Squat Clean + Front Squat
)

1 Squat Clean + 2 Front Squats

6 sets @ 70–75%

WOD

Metcon (Time)

Fitness

5 Rounds for Time:

10 Front Squats

10 Burpees Over the Bar

Performance

5 Rounds for Time:

10 Front Squats (95/65)

10 Burpees Over the Bar

Compete

5 Rounds for Time:

10 Front Squats (135/95)

10 Burpees Over the Bar
Time Cap is 15 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Front rack carry (barbell or DBs) – 3 x 40m

Tempo goblet squat (3-sec down) – 3 x 10

Banded triceps stretch + lat stretch – 2 x :30/side

Goal: Reinforce front rack endurance, improve squat mechanics, and restore shoulders and hips after barbell volume.