CrossFit Mile Zero – CrossFit

Strength

Back Squat (Back Squat
6 x 2 @ 75–85%
)

WOD

Metcon (4 Rounds for time)

Fitness

Every 4:00 for 4 Rounds

200m Row

10 Deadlifts

10 Burpees

Performance

Every 4:00 for 4 Rounds

250m Row

10 Deadlifts (185/135)

10 Burpees to Target

Compete

Every 4:00 for 4 Rounds

250m Row

10 Deadlifts (225/155)

10 Burpees to Target
Time Cap is 16 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional – 10–15 min)

Simple Accessory Circuit – 3 Rounds (not for time):

12 Tempo Goblet Squats (3111)

15 Banded Hamstring Curls

12 Single-Leg Romanian Deadlifts (each side, light DB)

30–45s Front Plank

Purpose:

Reinforce squat mechanics

Strengthen posterior chain

Build trunk stability to support heavier squatting