CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Back Squat
E2MOM x 5
3 Tempo BS Ascending
3131
)

Tempo is

3 descent

1 hold at bottom

3 ascent

1 hold at top

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 3

14 Alternating Dumbbell Lunges

12 AbMat Sit-Ups

Rest 3:00

x 3

Performance

AMRAP 3

20 Alternating Dumbbell Lunges 35/25

12 AbMat Sit-Ups

Rest 3:00

x 3

Compete

AMRAP 3

20 Alternating Dumbbell Lunges (50/35#)

12 GHD Sit-Ups

Rest 3:00

x 3