CrossFit Mile Zero – CrossFit

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Strength

Back Squat (E2MOM x 6: 3 Tempo Back Squats @ 3131)

12 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 15:

10 Wall Balls

200m Run

Performance

AMRAP 15

15 Wall Balls (14/10)

200m Run

Competition

AMRAP 15

15 Wall Balls (20/14)

200m Run
Time Cap: 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Single-Leg Glute Bridge: 3×10/side — Focus on full hip extension and control.

Banded Hamstring Curl: 3×15 — Build posterior chain resilience and knee stability.

Goblet Cyclist Squat: 3×12 — Reinforce quad drive and upright torso under tension.