CrossFit Mile Zero – CrossFit

Strength

Squat Clean (8×2, build to a heavy double.)

Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.)

Good Mornings (8×8. Use a PVC)

WOD

Metcon (Time)

Fitness

6 Rounds on a 3:00 Clock

150m Run or 400m Bike

5 Hang Power Cleans DB or Barbell

Performance

6 Rounds on a 3:00 Clock

200m Run

5 Hang Power Cleans (115/75)

Compete

6 Rounds on a 3:00 Clock

200m Run

5 Hang Power Cleans (155/105)

Goal Time: 1:30 or less

Run should be at a quick clip, mind the rocks.

Do your best to not set down the barbell until you’re done.

Manage your heart rate in the later rounds.