CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 5×3/3 Elevated Deadlift (5×5, light to moderate weight) Toes-To-Bar (5×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance AMRAP 20 8 Toes to Bar 5 Hang Cleans (135/95) 14/12 Cal Row or 150m Run Compete Faster Goal Rounds: 6+ Low Skill, High Volume, Endurance Test. Do your best to settle in to an uncomfortable pace and hold it. Keep your movements close to minimize transitions.Read more

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 5×3/3 Elevated Deadlift (5×5, light to moderate weight) Toes-To-Bar (5×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance AMRAP 20 8 Toes to Bar 5 Hang Cleans (135/95) 14/12 Cal Row or 150m Run Compete Faster Goal Rounds: 6+ Low Skill, High Volume, Endurance Test. Do your best to settle in to an uncomfortable pace and hold it. Keep your movements close to minimize transitions.Read more

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 5×3/3 Elevated Deadlift (5×5, light to moderate weight) Toes-To-Bar (5×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance AMRAP 20 8 Toes to Bar 5 Hang Cleans (135/95) 14/12 Cal Row or 150m Run Compete Faster Goal Rounds: 6+ Low Skill, High Volume, Endurance Test. Do your best to settle in to an uncomfortable pace and hold it. Keep your movements close to minimize transitions.Read more

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 5×3/3 Elevated Deadlift (5×5, light to moderate weight) Toes-To-Bar (5×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance AMRAP 20 8 Toes to Bar 5 Hang Cleans (135/95) 14/12 Cal Row or 150m Run Compete Faster Goal Rounds: 6+ Low Skill, High Volume, Endurance Test. Do your best to settle in to an uncomfortable pace and hold it. Keep your movements close to minimize transitions.Read more

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