CrossFit Mile Zero – CrossFit

Strength

3 Position Clean (10x(1+1+1), build to a heavy set)

3 Position Clean

-Floor

-Knee

-High Hang

WOD

Metcon (Time)

Fitness

15-12-9-6-3

Hang Power Cleans

Wallballs

Performance

15-12-9-6-3

Hang Power Cleans (115/75)

Wallballs (20/14)

Competition

15-12-9-6-3

Hang Power Cleans (155/105)

Wallballs (20/14)