CrossFit Mile Zero – CrossFit

Strength

Squat Snatch (8×3, touch and go
building to WOD weight or slightly higher)

Workout

Julien Baker (Time)

Compete (Rx+)

4 Rounds For Time

400m Run

10 Squat Snatches (135/95)

Performance (Rx)

4 Rounds for Time

400m Run or 1000m Bike

10 Squat Snatches (95/65)

Fitness

4 Rounds for Time

300m Run or 800m Bike

5 Hang Power Snatches (empty bb) 5 Overhead Squats

Goal: 9-12 Minutes

Cap: 14 Minutes

Quick singles for snatches.

Run/Bike in 2:15 or less.

Pace yourself through the first half so you can pick it up in the back half.