CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (Checkmark)

E2MOM x 5

3–7 Bar Muscle-Ups

WOD

Metcon (Time)

Fitness

For Time – 3 Rounds:

300m Run

15 Jumping Pull-Ups

Performance

For Time – 3 Rounds:

400m Run

15 Pull-Ups

Competition

For Time – 3 Rounds:

400m Run

15 C2B Pull-Ups
Time Cap: 12 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

Simple Structure – 2–3 Sets:

Active Hang x :30

Banded Straight-Arm Pulldown x 15

Hollow Hold or Deadbug x :30

Goal:

Support shoulder health, reinforce pulling mechanics, and restore midline stability after high-skill gymnastics and running.