CrossFit Mile Zero – CrossFit

WOD

Metcon (3 Rounds for time)

Fitness

E8MOM x 3

20 Russian Swings AHAP

18/15 Calorie Row

20 Box Step Overs

Performance

E8MOM x 3

30 Russian Swings AHAP

24/18 Calorie Row

30 Box Jump Overs 20/16

Competition

E8MOM x 3

30 Russian Swings AHAP

30/24 Calorie Row

30 Box Jump Overs 24/20″

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Single-Leg RDL – 3 x 8/side

Banded Hamstring Curls – 3 x 15

Hollow Hold – 3 x :30

Purpose:

Reinforce posterior chain resilience and midline stability after high-volume hinge work.