CrossFit Mile Zero – CrossFit

Strength

3 Position Clean (8×3)

3 Position Clean

-Floor

-Knee

-High Hang

WOD

Metcon (Time)

Fitness

200m Run

9 Power Cleans

9 Front Squats

-Rest 1 Minute-

200m Run

6 Power Cleans

6 Front Squats

-Rest 1 Minute-

200m Run

3 Power Cleans

3 Front Squats

Performance

300m Run

9 Power Cleans (95/65)

9 Front Squats (95/65)

-Rest 1 Minute-

300m Run

6 Power Cleans (125/85)

6 Front Squats (125/85)

-Rest 1 Minute-

300m Run

3 Power Cleans (155/105)

3 Front Squats (155/105)

Competition

300m Run

9 Power Cleans (135/95)

9 Front Squats (135/95)

-Rest 1 Minute-

300m Run

6 Power Cleans (185/125)

6 Front Squats (185/125)

-Rest 1 Minute-

300m Run

3 Power Cleans (225/155)

3 Front Squats (225/155)