CrossFit Mile Zero – CrossFit

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Strength

Clean (1 Power Clean + 1 Hang Clean + 1 Squat Clean + 3 Front Squats)

WOD

Metcon (Time)

Fitness

5 Power Cleans @ 60–70% 1RM

10 Front Squats

15 Burpee Over the Bar

10 Front Squats

5 Power Cleans

Performance

10 Power Cleans @ 60–70% 1RM

10 Front Squats

20 Burpee Over the Bar

10 Front Squats

10 Power Cleans

Compete

10 Power Cleans @ 60–70% 1RM

15 Front Squats

20 Burpee Over the Bar

15 Front Squats

10 Power Cleans
Time Cap 10 Minutes