CrossFit Mile Zero – CrossFit

Strength

Box Squat (7×3, Build to a heavy triple.)

Calorie Row/Ski (No Measure)

5 Calories at a moderately hard pace.

Metcon (AMRAP – Reps)

Fitness

EMOM 20

Calorie Ski

Up/Downs

Calorie Row

Step Ups (16)

Rest

Performance

EMOM 20

Calorie Ski

Burpees

Calorie Row

Step Ups (20)

Rest

Compete

Faster

Reps per Round: 40+

Total Reps: 160+

The goal is 10 reps per movement.

Burpees can be lower knowing that step ups will be higher.

Transition at the 50 second mark to better manage your heart rate.