CrossFit Mile Zero – CrossFit

Strength

6 Sets

Back Squat x 5, no heavier than 80%

Single Leg RDL x 5/5

Strict Pull Up/C2B/RMU x 1-5

*sub 1-5 negative pull ups*

Back Squat

Workout

Bisexual Black Licorice (Time)

Compete (Rx+)

2 Rounds for Time

800m Run

60 Double Unders

40 DB Goblet Carry Rev Lunge (50/35)

Performance (Rx)

2 Rounds for Time

800m Run/1000m Row

60 Double Unders

40 DB Goblet Carry Rev Lunge (35/25)

Fitness

2 Rounds for Time

400-600m Run

60 Single Unders

20 DB Goblet Carry Rev Lunge (25/15)

Goal: 12-14 Minutes

Cap: 16 Minutes

Run in 5 minutes or less.

Double unders 2 minutes MAX if working on the skill

Lunges 1-2 Minutes.