CrossFit Mile Zero – CrossFit

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Strength/Accessory

Cluster

Clean + Thruster
10×2. Build up to a light/moderate weight. Elbows and chest tall in the bottom, bar stacked over the shoulders in the top.

*Complete on a 1:30 Clock

Workout

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
Sub 300m Run for 19 Cal Row

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch