CrossFit Mile Zero – CrossFit

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Strength

Clean (Barbell Complex (E2MOM x 5):
1 Power Clean + 1 Hang Clean + 1 Jerk)

• Start ~60% of 1RM

• Build each set if positions stay sharp

• Final round should feel heavy but crisp

WOD

Metcon (Time)

Fitness

4 Rounds for Time (Rest 1:1):

10 Thrusters

8 Jumping Pull-Ups or Ring Rows

6 Calorie Ski or Row

Performance

5 Rounds for Time (Rest 1:1):

10 Thrusters (65/45)

8 Pull-Ups

6 Calorie Ski or Row

Compete

5 Rounds for Time (Rest 1:1):

10 Thrusters (95/65)

8 Chest-to-Bar Pull-Ups

6 Calorie Ski or Row
Time Cap is 18 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Do after class or later in the day:

(3 Sets):

Barbell Good Mornings x 10

Light bar or empty, hinge from hips

Toe Taps on Plate (elevated, balance) x 10/side

Single leg balance + coordination

Superman Holds w/ Flutter Kicks x 15 sec

Squeeze glutes, maintain breath