CrossFit Mile Zero – CrossFit

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Strength

Deadlift (Tempo Deadlift 6×3 @ 3131)

E2MOM x 6

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

For Time – 4 Rounds

200m Row

10 Deadlifts

10 Jumping Pull-Ups

Performance

For Time – 4 Rounds

250m Row

10 Deadlifts (155/105)

10 Pull-Ups

Competition

For Time – 4 Rounds

250m Row

10 Deadlifts (185/105)

10 Pull-Ups

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Focus: Posterior chain health, grip, scapular control

Single-Leg RDL (DBs) – 3×8/side

Tall Kneeling Banded Face Pull – 3×12

Suitcase Carry – 3x30m/side