CrossFit Mile Zero – CrossFit

Strength

Power Clean + Front Squat (8x(1+2), build to a moderate to heavy weight.)

Squat Clean + Front Squat (8x(1+1), build to a moderate to heavy weight.)

Ring Rows (8×5)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 2:00 x5

150m Run

Max Pull Ups or Jumping Pull Up Negatives

Rest 2:00 between Rounds

Performance

AMRAP 2:00 x5

200m Run

Max Chest to Bar

Rest 2:00 between Rounds

Compete

AMRAP 2:00 x5

250m Run

Max Muscle Ups

Rest 2:00 between Rounds

Goal: 1+ Reps

Run in 90 seconds or less.

30 seconds for pull up/muscle up attempts.

Lower rings or use horizontal bars for muscle up transitions.