CrossFit Mile Zero – CrossFit

Strength

Medicine Ball Toss (No Measure)

5×3/3

Elevated Deadlift (5×5, light to moderate weight)

Toes-To-Bar (5×3-5)

Try to work towards the next harder variation.

WOD

CFMZ Benchmark 3 (AMRAP – Rounds and Reps)

Fitness

AMRAP 20

8 Knee Raises

5 Hang Cleans (moderate)

10/8 Cal Row or 100m Run

Performance

AMRAP 20

8 Toes to Bar

5 Hang Cleans (135/95)

14/12 Cal Row or 150m Run

Compete

Faster

Goal Rounds: 6+

Low Skill, High Volume, Endurance Test.

Do your best to settle in to an uncomfortable pace and hold it.

Keep your movements close to minimize transitions.