CrossFit Mile Zero – CrossFit

Strength

Metcon (Weight)

E2MOM x 6:

1 Clean + 1 Front Squat@ 75–80%

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM x 15

6 Cal Echo Bike + Max KB Swings in remaining time

:40 Plank

Rest

Performance

EMOM x 15

8/6 Cal Echo Bike + Max KB Swings (35/25) in remaining time

:40 Weighted Plank (35/15)

Rest

Compete

EMOM x 15

10/8 Cal Echo Bike + Max KB Swings (53/35) in remaining time

:40 Weighted Plank (45/25)

Rest
Time – Cap 15 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, Not in Class Time)

Barbell Good Mornings – 3 x 10 @ light–moderate load

Banded Face Pulls – 3 x 20

Hollow Body Hold – 3 x :30

Goal: Reinforce posterior chain, scapular strength, and core stability — complementing the clean/jerk and plank work.