CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×10, light to moderate weight.)

DB Single Leg Split Stance RDL (7×5/5 at a moderate to heavy weight.)

WOD

Metcon (Time)

Fitness

15-12-9 Calorie Row/Ski Erg

12-9-6 Horizontal Bar Push Ups

9-6-3 Hang Power Cleans

Performance

21-15-9 Calorie Row/Ski Erg

15-12-9 Hand Release Push Ups

9-6-3 Power Cleans (115/75)

Compete

21-15-9 Calorie Row/Ski Erg

15-12-9 Dips/Ring Dips

9-6-3 Power Cleans (155/105)

Goal Time: Under 10 Minutes

Time Cap: 12 Minutes

Fast pace on the ergs.

Push ups/dips in 2 sets or less

Cleans in sets of 1-3