CrossFit Mile Zero – CrossFit

Strength

Front Squat (Front Squat
E2MOM x 5
2 Squats @ 90+%)

Athletes may build across sets if needed.

WOD

Metcon (Time)

Fitness

For Time

10-8-6-4-2 Front Squats

16-12-8-4-2 Burpees Over Bar

10-8-6-4-2 Power Cleans

Performance

For Time

10-8-6-4-2 Front Squats

20-16-12-8-4 Burpees Over Bar

10-8-6-4-2 Power Cleans

(105/75)

Competition

For Time

10-8-6-4-2 Front Squats

20-16-12-8-4 Burpees Over Bar

10-8-6-4-2 Power Cleans

(155/105)
Time cap is 14 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

Tempo Front Squats (31X1) – 3 x 5 @ 60%

Barbell Clean Pulls – 3 x 5

Banded Tricep Pushdowns – 3 x 20

Goal:

Build front rack endurance, reinforce clean mechanics, and develop squat stamina.