CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
Teams of 3 – AMRAP 16:
9 Snatch
12 Box Step Overs
15 Cal Bike
Performance
Teams of 3 – AMRAP 16:
9 Snatch (105/75)
12 Box Jump Overs 20/16
15 Cal Bike
Compete
Teams of 3 – AMRAP 16:
9 Snatch (155/105)
12 Box Jump Overs 24/20
15 Cal Bike
Cap: 16 minutes
at minute 16, 10 minutes to establish 1RM Snatch
Power Snatch
10 minutes to establish 1RM Power Snatch
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Optional Accessory: 3 Rounds
Focus: Overhead mobility, shoulder integrity, trunk strength
KB Arm Bar Stretch – 2×0:30/side
Wall Walk to Nose-to-Wall Hold – 3×0:20
Side-Lying Windmill – 2×6/side