CrossFit Mile Zero – CrossFit

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Strength

Clean (E230MOM x 4
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
)

WOD

Metcon (Time)

Fitness

For Time

20 Clean & Jerks

20 Burpees

400m Row

Performance

For Time

20 Clean & Jerks (95/65)

30 Burpees

500m Row

Competition

For Time

20 Clean & Jerks (135/95)

30 Burpees

500m Row
Time Cap: 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Banded Hip Airplane (hold onto rig) – 3×5/side

Jefferson Curl (light bar/DB) – 3×8 (slow eccentric)

Ankle Dorsiflexion Stretch (foot on plate) – 2×0:30/side