CrossFit Mile Zero – CrossFit

Strength

Clean Pull + Hang Power Clean + Power Clean

WOD

Metcon (Time)

Fitness

750m Run

30 Hang Power Cleans

750m/600m Row

*Partition as desired

Performance

1000m Run

30 Power Cleans (115/75)

1000/800m Row

*Partition as desired

Compete

1000m Run

30 Power Cleans (155/105)

1000/800m Row

Goal: 12-14 Minutes

Cap: 16 Minutes

Cardio components should be done under 5 minutes.

Scale the weight before scaling reps on cleans.

Heavy effort with short breaks. KEEP MOVING.