CrossFit Mile Zero – CrossFit

Strength

Sumo Deadlift (8×3, build to a moderate to heavy weight)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 15

6 Deadlifts

7 Up Downs

10 Slamballs (30/20)

50m Farmers Carry (50s/35s)

Performance

AMRAP 15

6 Deadlifts (155/105)

7 Burpees to a 6” Target

10 Slamballs (30/20)

50m Farmers Carry (50s/35s)

Compete

AMRAP 15

6 Deadlifts (225/155)

7 Burpee Pull Ups

10 Slamballs (40/30)

50m Farmers Carry (70s/53s)

Goal: 4-5 Rounds

All sets in 5 minutes or less.

Aim for unbroken movements.

Reduce the load and break up the deadlift into 2 sets if fatigue sets in.