CrossFit Mile Zero – CrossFit

Strength

6 Sets

Front Squat x 5, 4, 3, 3, 3, 3 building to 60-65%

Chin Up x 4

DB OHP x 5-8

Front Squat

Workout

Stuffing (Time)

Compete (Rx+)

For Time

21 Front Squats (60-65%)

200m DB Farmer’s Carry (50s/35s)

15 Front Squats

150m Farmer’s Carry

9 Front Squats

100m Farmer’s Carry

Performance (Rx)

For Time

21 Front Squats (60-65%)

200m DB Farmer’s Carry (35s/25s)

15 Front Squats

150m Farmer’s Carry

9 Front Squats

100m Farmer’s Carry

Fitness

For Time

15 Front Squats (empty BB)

150m DB Farmer’s Carry (15s/10s)

12 Front Squats

100m Farmer’s Carry

9 Front Squats

50m Farmer’s Carry

Goal: 6-10 Minutes

Cap: 12 Minutes

Front squats in two sets or less.

Farmer’s carry two sets or less.

Barbell from the floor.