CrossFit Mile Zero – CrossFit

Strength

Front Squat (E2MOM x 5:
5 Front Squats @ 80%)

WOD

CFMZ Beep Test (AMRAP – Rounds and Reps)

EMOM x 15:

4 DB Thrusters (50s/35s)

6 Toes-to-Bar

20 Double-Unders
Fitness

EMOM x 15:

4 DB Thrusters

6 High Knees

20 Single-Unders

Performance

4 DB Thrusters (35s/25s)

6 Toes-to-Eye Level

10-20 Double-Unders

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

3 Sets:

10 Tempo Goblet Squats (3s down)

12 Banded Toes-to-Bar or Hollow Rocks

30s Front Rack Carry (moderate load)

Goal:

Reinforce squat positioning, core stability, and front rack endurance to support long-term strength and movement quality.