CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Front Squat 5×6 @ 72-75%) E2MOM x 5 WOD Metcon (Checkmark) Fitness EMOM x 12 (4 rounds): Min 1: 12 Wall Balls Min 2: 10 DB Snatches Min 3: 8 Box Step Overs Performance EMOM x 12 (4 rounds): Min 1: 15 Wall Balls (14/10) Min 2: 12 DB Snatches (alt, 35/25) Min 3: 10 Box Jump Overs (20/16) Compete EMOM x 12 (4 rounds): Min 1: 15 Wall Balls (20/14) Min 2: 12 DB Snatches (alt, 50/35) Min 3: 10 Box Jump Overs (24/20)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: Spanish Squat Hold (band behind knees) – 3×0:20 Cossack Squat – 3×6/side Seated Straddle Good Morning – 2×8
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