CrossFit Mile Zero – CrossFit

Strength

Complex: Hang Clean + Push Jerk (E2MOM x8

Rounds 1-2 @ 70%
Rounds 3-4 @ 75%
Rounds 5-6 @ 80%
Rounds 7-8 @ 80%+)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

12 Deadlifts

9 Hang Power Cleans

6 Jerks

50 Single Unders

Performance

AMRAP 10

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Jerks (115/75)

20-30 Double Unders

Competition

AMRAP 10

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Jerks (155/105)

50 Double Unders