CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, building to a heavy set of 3) DB Single Arm Row (Weight) 8×5/5 Hip Flexor Extension (No Measure) 8×6/6 WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.
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