CrossFit Mile Zero – CrossFit

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Strength

Deadlift (7×3+, Last Set at 75%)

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 (Time)

Fitness

For Time

400m Run

30 Hang Power Cleans

20 Jumping Pull Ups

10 DB Squat Cleans

Performance

For Time

600m Run

30 Power Cleans (95/65)

20 Pull Ups

10 Squat Cleans (95/65)

Compete

For Time

800m Run

30 Power Cleans (135/95)

20 Chest to Bar Pull Ups

10 Squat Cleans (135/95)

Goal: 10-12 Minutes

Cap: 15 Minutes

Run in 4-5 Minutes

Use a weight on the barbell you can attack on the set of 30 in 3-4 minutes.

Chunk the pull ups in small sets.

Quick singles to finish it out.