CrossFit Mile Zero – CrossFit

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WOD

Metcon (Time)

Fitness

10 Deadlifts

1200m Run

300m Dball Burden Carry

1200m Run

10 Deadlifts

Performance

10 Deadlifts (225/155)

1 Mile Run

400m Dball Burden Carry

1 Mile Run

10 Deadlifts (225/155)

Compete

10 Deadlifts (315/225)

1 Mile Run

400m Dball Burden Carry

1 Mile Run

10 Deadlifts (315/225)
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Athlete’s Own Time)

Single-Leg Glute Bridge with Reach – 3×8/side

Banded Face Pull + Y-Raise – 3×12

Farmer Carry Shrug (slow walk, hold at top) – 3x20m