CrossFit Mile Zero – CrossFit

Strength

Back, Front, or Overhead Squat

5, 4, 3, 2, 1, 1, 1, 1, 1, 1

10 sets building to heavy single

Overhead Squat (10×1)

Front Squat (10×1)

Back Squat (10×1)

Workout

The Reach (AMRAP – Reps)

Compete (Rx+)

AMRAP 12

10 Cal Row

3 Thrusters (185/125)

12 Cal Row

3 Thrusters

14 Cal Row

3 Thrusters

…add 2 cals each round until time expires.

Performance (Rx)

AMRAP 12

8 Cal Row/Bike

3 Thrusters (135/95)

10 Cal Row/Bike

3 Thrusters

12 Cal Row/Bike

3 Thrusters

…add 2 cals each round until time expires.

Fitness

AMRAP 12

6 Cal Row/Bike

3 Dumbbell Thrusters (light)

8 Cal Row/Bike

3 Dumbbell Thrusters

10 Cal Row/Bike

3 Dumbbell Thrusters

…add 2 cals each round until time expires.

Goal: Finish 4th round

Barbell should be unbroken throughout the AMRAP.

Moderate to heavy thruster.