CrossFit Mile Zero – CrossFit

Strength

Deadlift (7×3)

Build up just beyond working weight for workout.

Power Clean (Build up just beyond working weight for workout.)

WOD

Metcon (Time)

Fitness

5 Rounds for Time

10/8 Cal Bike or 100m Ski

9 Deadlifts

6 Hang Power Cleans

Performance

5 Rounds for Time

12/9 Cal Bike or 150m Ski

9 Deadlifts (115/75)

6 Hang Power Cleans (115/75)

Compete

5 Rounds for Time

12/9 Cal Bike or 150m Ski

9 Deadlifts (155/105)

6 Hang Power Cleans (155/105)

Goal:10-12 Minutes

Cap: 15 Minutes

Moderately hard pace on the bike/ski.

Deadlifts unbroken or in two sets to protect your back.

Cleans with quick transitions.