CrossFit Mile Zero – CrossFit

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Metcon (No Measure)

Round 1:

5 Front Squats

3 Bar Rows

Round 2:

4 Front Squats

2 Pull Ups

Round 3:

3 Front Squats

2 Chest to Bar

WARM-UP

WOD

Metcon (Time)

0:00-4:00

30 Pull-ups

30 Front Squats (65/95)

-rest 2:00 –

6:00-10:00

20 Chest to Bar Pull-ups

20 Front Squats (95/135)

– rest 2:00 –

12:00-16:00

10 Bar Muscle Ups

10 Front Squats (125/185)

Cooldown/Mobility

1 min foam Roll Quads

30-sec single leg down dog (each side – focus on calf stretch)