CrossFit Mile Zero – CrossFit

Strength

Hip Clean (6×3, weight stays LIGHT)

Lateral Jumps (No Measure)

6×20

Banded Face Pulls (No Measure)

6×8

WOD

CFMZ Benchmark 2 (Time)

Fitness

300m Run

20 Burpees/Up Downs

20 Hang Clean (light)

Performance

400m Run

30 Burpees over Bar

20 Cleans (115/80)

Compete

400m Run

30 Burpees over Bar

20 Cleans (155/105)

Goal Time: 8-10 Minutes

Time Cap: 12 Minute Cap

Run in 2:00 or less.

Burpees in 3:00 or less.

Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.