CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 10 (Alternating):

Min 1: 6–9 Strict Pull-Ups

Min 2: 10–15 Ring Rows

Strength

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 10:

1 Power Clean

1 Muscle-Up Progression

5/4 Cal Bike

Performance

AMRAP 10:

1 Power Clean (135/95)

1 Jumping Muscle-Up

7/5 Cal Bike

Compete

AMRAP 10:

1 Power Clean (185/135)

1 Muscle-Up

7/5 Cal Bike
Time Cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

3 Simple Sets:

Banded Straight-Arm Pulldown – 15 reps

Slow Tempo Ring Rows – 10 reps (3s down)

Tall Kneeling Single-Arm DB Press – 10/side

Goal:

Support shoulder health, reinforce scapular mechanics, and balance pressing with pulling volume.