CrossFit Mile Zero – CrossFit

Strength

5 Sets

Hang Clean High Pull x 5 (build to heavy)

Weighted Step Ups (DB or KB) x 12

Zombie Situps x 12

Hang Clean Pull (build to heavy 5
high pull from above the knee)

Workout

Con Leche (Time)

Compete (Rx+)

For Time:

Buy In: 160 Double Unders

3 Rounds

15 Deadlifts (185/125)

30 Air Squats

Cash Out: 160 Double Unders

Performance (Rx)

For Time:

Buy In: 100 Double Unders

3 Rounds

15 Deadlifts (155/105)

24 Air Squats

Cash Out: 100 Double Unders

Fitness

Buy In: 160 Single Unders

3 Rounds

10 Deadlifts

20 Air Squats

Cash Out: 160 Single Unders

Goal: 10-12 Minutes

Cap: 15 Minutes