CrossFit Mile Zero – CrossFit

Strength

Push Jerk (E2MOM x 6
2 Push Jerks + 1 Split Jerk @ 70–75%)

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM x 15

6 Cal Row + Max DB Lunges

:30 Max HRPU

Rest

Performance

EMOM x 15

10/8 Cal Row + Max DB Lunges (50s/35s)

:30 Max HSPU Progressions

Rest

Compete

EMOM x 15

8/6 Cal Row + Max DB Lunges (35s/25s)

:30 Max HSPU

Rest
Time – Cap 15 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, Not in Class Time)

Tall Kneeling Landmine Press – 3×10

Builds shoulder stability and overhead pressing mechanics without loading the spine.

Single-Arm DB Front Rack Hold – 3×0:30/side

Reinforces core tension and anti-rotation stability relevant to jerk positions.

Banded Face Pull to External Rotation – 3×12

Restores shoulder health, balances posterior chain, and supports scapular control after pressing volume.