Announcements

Friday, July 4th, will observe the following class hours: 8a, 9a, 10a

CrossFit Mile Zero – CrossFit

Strength

Power Clean (7×2, build up to workout weight.)

WOD

Metcon (Time)

Fitness

7 Rounds

4 Power Cleans

17 Slamballs

Cash Out: 76 Cal Row

Performance

7 Rounds

4 Power Cleans (185/125)

17 Slamballs (30/20)

Cash Out: 76 Cal Bike

Compete

7 Rounds

4 Power Cleans (225/155)

17 Slamballs (40/30)

Cash Out: 76 Cal Bike

Goal: 16-18 Minutes

Cap: 20 Minutes

Clean singles, focus on each set up.

Alternate as needed to stay fresh.

Hammer the calories when you get to the bike/row.