Announcements

Friday, July 4th, will observe the following class hours: 8a, 9a, 10a

CrossFit Mile Zero – CrossFit

Strength

Push Press (8×2, build to a heavy double.)

Push Jerk (8×2, build to a heavy double.)

Landmine Rotations (Weight)

8×5/5

WOD

Metcon (Checkmark)

Fitness

EMOM 15

1- 10 Alternating DB Snatches

2- 6/5 Cal Ski

3- 10 Knees to Chest or Alt V-Ups

Performance

EMOM 15

1- 10 Alternating DB Snatches (35/25)

2- 8/7 Cal Ski

3- 10 Toes to Bar

Compete

EMOM 15

1- 10 Alternating DB Snatches (50/35)

2- 10/8 Cal Ski

3- 10 GHD Sit Ups

Complete each round.

Use a heavier weight on the DB snatches than you typically would.

Push the ski hard.

Scale reps before difficulty for your core variation.