CrossFit Mile Zero – CrossFit

Strength

Back Squat (7×3, Last set is as many reps as possible at 85%)

Front Squat (7×3, Last set is as many reps as possible at 85%)

Toes to Ring (Checkmark)

5–8 Reps

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 15

50 Single Unders

10 Hang Power Cleans

5 Pull Up Negatives

150m Run

Performance

AMRAP 15

30 Double Unders

10 Hang Power Cleans (95/65)

5 Chest to Bar Pull Ups

200m Run

Compete

AMRAP 15

30 Double Unders

10 Hang Power Cleans (135/95)

5 Muscle Ups

200m Run

Goal: 5 Rounds

Start slower and build intensity.

Aim to hit hang cleans in 1-2 sets.

Choose your hardest pull variation. Scale reps before scaling movement.