CrossFit Mile Zero – CrossFit

Gymnastics

E2MOM x 6

50’ OH Plate Carry

25’ Handstand Walk

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 3 x 4

3-Minute AMRAP:

200m Run

25’ Handstand Walk Progression

Max Reps DB Snatch

Rest 1 Minute Between Rounds

Performance

AMRAP 3 x 4

3-Minute AMRAP:

200m Run

25’ Handstand Walk Progression

Max Reps DB Snatch (35/25)

Rest 1 Minute Between Rounds

Competition

AMRAP 3 x 4

3-Minute AMRAP:

200m Run

25’ Handstand Walk

Max Reps DB Snatch (50/35)

Rest 1 Minute Between Rounds
Time Cap is 12 minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

Single-Arm DB Z-Press – 3 x 8/side

Banded Face Pulls – 3 x 20

Hollow Rocks – 3 x :30

Goal:

Build overhead strength endurance and reinforce midline stability for inverted work.