CrossFit Mile Zero – CrossFit

Strength

Deadlift (8×2, build to a heavy double)

Seated Single Arm DB Press (8×5/5, Stay lighter and alternate arms each rep. Use one DB.)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

8 Knees to Chest

8 Step Ups

8 DB Bench/Floor Press

Performance

AMRAP 12

AMRAP 12

10 Toes to Bar

10 Box Jump/Step Overs (24/20)

10 DB Bench Press (35/25)

Compete

AMRAP 12

12 Toes to Bar

12 Box Jump Overs (24/20)

12 DB Bench Press (50/35)

Goal: 4+ Rounds

Aim to complete all movements in 1-2 sets.

Break up the Toes to Bar and Bench early before fatigue fully sets in.

Smooth transitions in and out.