CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

Heavy Glen – Partner Version

For Time

30 Clean & Jerks

1200m Run (together)

10 Zombie Rope Climbs

1200m Run (together)

70 Burpees to Target

Performance

Heavy Glen – Partner Version

For Time

30 Clean & Jerks (135/95)

1 Mile Run (together)

10 Rope Climbs

1 Mile Run (together)

100 Burpees to Target

Competition

Heavy Glen – Partner Version

For Time

30 Clean & Jerks (185/135)

1 Mile Run (together)

10 Rope Climbs

1 Mile Run (together)

100 Burpees to Target
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

Single-Leg DB RDL – 3 x 8/side

Tall Kneeling Banded Lat Pulldown – 3 x 12

Copenhagen Side Plank – 2 x 20–30s/side

Goal:

Rebuild posterior chain integrity, shoulder stability, and trunk control after heavy barbell and high-volume conditioning.