CrossFit Mile Zero – CrossFit

Strength

Back Squat (Back Squat 7×3, Last Set for max reps at 90%)

Front Squat (7×3, Last Set at 90% for max reps)

Ring Rows (7×3)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

5 Jumping Pull Ups

25 Single Unders

5 Front Squats

25 Single Unders

Performance

AMRAP 12

5 Pull Ups

25 Double Unders

5 Front Squats (135/95)

25 Double Unders

Compete

AMRAP 12

5 Chest to Bar Pull Ups

25 Double Unders

5 Front Squats (185/125)

25 Double Unders

Goal: 5+ Rounds

30+ Pull Ups

Choose a pull up variation and squat weight that allow unbroken reps.

:30 seconds or less spent on jump rope.