CrossFit Mile Zero – CrossFit

Strength

Back Squat (8×3, Build to a Heavy Triple)

Ring Rows

8×6, regular or false grip

WOD

Metcon (Time)

Fitness

Every 5:00×4

200-250m Run

3 DB or Sandbag Cleans

Performance

Every 5:00×4

300m Run

3 Cleans (135/95)

Compete

Every 5:00×4

400m Run

3 Cleans (185/125)

Finish in 3:00 or less

Run should be hard.

Take the time needed for heavier cleans,

Three, clean singles.

Score is slowest round.