CrossFit Mile Zero – CrossFit
Snatch Deadlift + Power Snatch
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
1000/850m Row or 1000m/800m Run
75 Wall Balls (20/14)
25 Burpee Pull-ups
1,000/850m Row or 1000m/800m Run
75 Wall Balls (14/10)
15 Burpee Pull-ups
750/650m Row or 800m/600m Run
50 Wall Ball Thrusters
20 Up Downs + Jumping Pull-ups
Target time: 11-13 minutes
Time cap: 15 minutes
The goal is a hard row or run. 3:30 for the guys and 4:00 for the girls. Get after it to start.
If you’re exhausted after the row/run. You did it right. Now the workout really starts.
Big sets on the wallballs.
Stay steady on burpee pull ups to finish it out.
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)