CrossFit Mile Zero – CrossFit

Strength

Hang Power Clean + Power Clean + Shoulder to Overhead (Every 1:30×8, Build to workout weight or just above.)

WOD

Metcon (Time)

Fitness

400m Row

20 Burpees

10 Hang Clean and Jerk

Performance

500m Row

30 Burpees

10 Clean and Jerk (135/95)

Competition

500m Row

30 Burpees over Bar

10 Clean and Jerk (185/125)