CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM x 4
3 Back Squats @ 80%)

WOD

Metcon (Time)

Fitness

For Time

25 Russian Swings

25 Sandbag Deadlifts

800m Row

Performance

For Time

30 Russian Swings (AHAP)

30 Sandbag Deadlifts (AHAP)

1000m Row

Competition

For Time

30 Russian Swings (AHAP)

30 Sandbag Deadlifts (AHAP)

1000m Row
Time Cap is 12 minutes

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Tempo RDL (31X1) – 3 x 6

Banded Hamstring Curl – 3 x 15

Front Rack Carry – 3 x :40

Purpose:

Reinforce hinge integrity and build posterior-chain resilience after heavy loading.