CrossFit Mile Zero – CrossFit

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Strength

Deadlift (Tempo Deadlift 7×1 )

E2MOM x 7

WOD

Metcon (Time)

Fitness

4 Rounds

15 Deadlifts

10 HSPU Progression

Performance

4 Rounds

15 Deadlifts 185/125

10 HSPU Progression

Competition

4 Rounds

15 Deadlifts 225/155

10 HSPU
Time Cap 14 mins

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