CrossFit Mile Zero – CrossFit

Strength

Deadlift (7×5+, Last Set at 70%)

Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.)

Calf Stretch (Checkmark)

:10-15 seconds per side on the rig.

WOD

Metcon (AMRAP – Rounds)

Fitness

EMOM 15

1: 1 Zombie Climb

2: 3 Hang Power Cleans

3: 30 Seconds Bike/Row/Ski

Performance

EMOM 15

1: 1 Rope Climb

2: 3 Power Cleans (115/75)

3: 30 Seconds Bike/Row/Ski

Compete

EMOM 15

1: 2 Rope Climbs

2: 3 Squat Cleans (155/105)

3: 30 Seconds Bike/Row/Ski

Rounds in :10-15 Seconds

The goal is as little rest as possible during the rope climbs and squat cleans.

Do your best to transition straight into the next rep.

Use the 30 seconds of cardio to slow it down.