CrossFit Mile Zero – CrossFit

Strength

Clean and Jerk (10x(2+1), work just beyond the weight you plan to use for the workout.)

WOD

Metcon (Time)

Fitness

1600/1400m Bike

Then 10 Rounds for Time

3 Clean and Jerks

3 Up Downs

Performance

1800/1600m Bike

Then 10 Rounds for Time

3 Clean and Jerks (115/75)

3 Burpees over Bar

Compete

“Grettel”

10 Rounds for Time

3 Clean and Jerks (135/95)

3 Burpees over Bar

Then 2,000/1800m Bike

Goal: 8-10 Minutes

Cap: 12 Minutes

Both movements, come out fast and hold.

The weight should be light enough that you can handle some rounds of touch and go reps on clean and jerks.

Keep on moving!