CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, building to a heavy double) Samson Rocks (No Measure) 3×3 WOD Metcon (Time) Fitness Partition as Desired 70 Wallballs (moderate) 70 Russian Swings (moderate) 70 Step Ups (20/16) 70 Alternating DB Hang Snatches (light) Performance Partition as Desired 80 Wallballs (20/14) 80 Russian Swings (53/35) 80 Step Ups (24/20) 80 Alternating DB Snatches (35/25) Compete Partition as Desired 90 Wallballs (20/14) 90 Russian Swings (53/35) 90 Step Ups (24/20) 90 Alternating DB Snatches (35/25) Goal Time: 15 Minutes and Under Time Cap: 18 Minutes When you need to rest, switch movements. Choose your rounds to be mindful of the time in transition.
Read more