CrossFit Mile Zero – CrossFit

Skill

E2MOM x 5:

3 Lats 2 Fly + 2 Jumping BMU + 1 Bar Muscle-Up

or

4 Pull Ups + 3 C2B Pull Ups + 2 BMU

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 9:

12 Deadlifts

6 Pull Ups + 6 Box Dips

Performance

AMRAP 9:

12 Deadlifts (95/65)

6 Jumping BMU

Competition

AMRAP 9:

12 Deadlifts (135/95)

6 BMU
Time Cap 9 Mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Seated DB External Rotations: 3×12 — Strengthen rotator cuff and improve shoulder stability.

Banded Hip Hinge Good Mornings: 3×15 — Reinforce posterior chain endurance and hinge mechanics.

Scap Pull-Ups: 3×10 — Build scapular control and support better pull-up/BMU positioning.