CrossFit Mile Zero – CrossFit

Strength

Push Jerk (E2MOM x 5:
2 Push Jerks + 1 Split Jerk
→ Moderate load (~70–80% of jerk max)
)

WOD

Metcon (Time)

Fitness

For Time

4 Rounds

200m Row

10 DB Front Squats

8 Cal Bike

8 DB Thrusters

Performance

For Time

4 Rounds

250m Row

12 DB Front Squats (35s/25s)

10 Cal Bike

8 DB Thrusters (35s/25s)

Compete

For Time

4 Rounds

250m Row

12 DB Front Squats (50s/35s)

10 Cal Bike

8 DB Thrusters (50s/35s)
Time Cap is 16 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

12 Barbell Good Mornings (light)

10 Seated DB Strict Press (light, focus on control)

:30 Hollow Hold

Accessory Goal:

Enhance posterior chain stability, shoulder endurance, and core control to support jerk and thruster mechanics.