CrossFit Mile Zero – CrossFit

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STRENGTH

Hang Clean + Front Squat + Power Clean + Shoulder to Overhead (10x(1+1+1+1))

Hang Snatch + Overhead Squat + Power Snatch + Snatch (10x(1+1+1+1))

WOD

Metcon (Time)

For Time

200m Run or 16/20 Cal Row

15 Hang Cleans (65/95)

15 Knee Raises

100m Run or 12/15 Cal Row

12 Hang Cleans (65/95)

12 Knee Raises

50m Run or 8/10 Cal Row

9 Hang Cleans (65/95)

9 Knee Raises

Rx+

3 RFT

16/20 Cal Row

Hang Cleans (75/115)

Toes to Bar