CrossFit Mile Zero – CrossFit

Strength

Metcon (Weight)

E2MOM × 5:

5 Deadlifts @ 80–85%

3–5 Strict Pull Ups (Weighted if possible)

WOD

Metcon (Time)

Fitness

For Time:

21-15-9

Jumping Pull Ups

Deadlifts

Echo Bike Calories

Performance

For Time:

21-15-9

Pull Ups

Deadlifts (185/135)

Echo Bike Calories

Competition

For Time:

21-15-9

Chest-to-Bar Pull Ups

Deadlifts (225/155)

Echo Bike Calories
Time Cap: 12 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

12 Barbell Good Mornings

10 Slow Ring Rows

:30–:45 Hollow Hold

Purpose:

Rebuild posterior chain stamina + reinforce strict pulling strength after high-volume hinging and pull-ups.