CrossFit Mile Zero – CrossFit
Strength
10 Sets
Build to Heavy Complex:
Power Clean + Hang Squat Clean + Jerk
Power Clean and Push Jerk Complex (10×1)
1 Complex = 1 Power Clean + Hang Squat Clean + 1 Push Jerk
Workout
A single grain of rice can tip the scale. One man may be the difference between victory and defeat. (Time)
Compete (Rx+)
5 Rounds For Time
5 Ring Muscle Ups
10 Box Jumps (24/20)
20 Abmat Situps
Performance (Rx)
5 Rounds For Time
2 Ring/Bar Muscle Ups or 5 Burpee Pull Ups
10 Box Jumps or Step Ups (20/24)
20 Abmat Situps
Fitness
5 Rounds For Time
5 Burpee Jumping Pull Ups
10 Box Step Ups
10 Abmat Situps
Goal: 10-12 Minutes
Cap: 15 Minutes