CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 25

100-120 SUs

30 Wall Balls

20 Cal Bike

10 Clean and Jerk

Performance

AMRAP 25

80-120 DUs

30 Wall Balls 14/10

25 Cal Bike

10 Clean and Jerk 75/55

Competition

AMRAP 25

120 DUs

30 Wall Balls 20/14

30 Cal Bike

10 Clean and Jerk 95/65

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Completed on athlete’s own time:

Seated Calf Raises – 3 x 20

Banded Overhead Squat Hold – 3 x :30

Light DB Snatch Tempo (3s down) – 2 x 10 alternating

Goal:

Support lower-leg durability, overhead stamina, and reinforce efficient snatch mechanics after high-repetition work.