CrossFit Mile Zero – CrossFit

Workout

JoJo Siwa (Time)

Compete (Rx+)

For Time

Buy In: 1500/1250m Row

-then-

10 Rounds

10 Hang Power Snatch (95/65)

10 Overhead Squats

-then-

500/400m Row

Performance (Rx)

For Time

Buy In: 1200/1000m Row

Or 70/60 Cal Bike

Or 1000m Run

-then-

10 Rounds

10 Hang Power Snatch (75/55)

10 Overhead Squats

-then-

500/400m Row

Or 30/24 Cal Bike

Or 400m Run

Fitness

For Time

Buy In: 750/600m Row

Or 45/36 Cal Bike

Or 600m Run

-then-

10 Rounds

8 Hang Power Cleans (95/65)

8 Front Squats

-then-

375/300m Row

Or 18/14 Cal Bike

Or 300m Run

Goal: 22-25 Minutes

Cap: 30 Minutes

Pace yourself moderately through the first cardio.

Keep squats as unbroken as possible.

The weight is light, you should be able to cycle the barbell quickly.

Send it on the last cardio piece.