CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×5, last set open at 85%)

Shoulder Press (7×5, last set open at 85%)

Toes to Ring (Checkmark)

7×5

WOD

Metcon (Time)

Fitness

3 Rounds for Time

20 Wallballs

10 Burpee Box Jump/Step Ups

100m Farmers Carry

Performance

3 Rounds for Time

20 Wallballs (20/14)

10 Burpee Box Jump/Step Overs (24/20)

100m Farmers Carry (35s/25s)

Compete

3 Rounds for Time

25 Wallballs (20/14)

10 Burpee Box Jump/Step Overs (24/20)

100m Farmers Carry (50s/35s)

Goal: 10-12 Minutes

Cap: 15 Minutes

Aim for unbroken wallballs.

Steady burpee box jumps.

Double DB carries.