CrossFit Mile Zero – CrossFit

Strength

Clean (E2MOM × 7
1 Power Clean + 1 Hang Clean @ 78–85%)

WOD

Metcon (Time)

Fitness

5 Rounds For Time

10 DB Push Jerks

200m Row

5 Burpees Over DB

Performance

5 Rounds For Time

10 DB Push Jerks (35s/25s)

250m Row

10 Burpees Over DB

Compete

5 Rounds For Time

10 DB Push Jerks (50s/35s)

250m Row

10 Burpees Over DB
Time – Cap 12 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

12 Barbell Bent-Over Rows

15 Banded Tricep Pushdowns

:45 Weighted Front Rack Hold (light to moderate load)

Accessory Goal:

Reinforce upper-back strength, tricep endurance, and front-rack stability after a clean + jerk–dominant day.