CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last set at 80%) Front Squat (7×5+, Last set at 80%) Ring Rows (7×5) WOD Metcon (Time) Fitness 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Jumping Pull Ups 5 Goblet Squats Performance 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Pull Ups 5 Front Squats (95/65) Compete 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Chest to Bar Pull Ups or 3 Muscle Ups 5 Front Squats (95/65) Finish each round in 75 seconds or less. Scale if taking 90 seconds or longer. Aim for unbroken reps and quick transitions. Work on kip/butterfly movements if you have it. Especially when you’re tired. Reps will catch up in the later rounds. Make the most of it!
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