CrossFit Mile Zero – CrossFit

Strength

Hang Power Clean + Power Clean (8x(1+2), build to a light/moderate weight.)

Toes-To-Bar (8×5-7)

WOD

Metcon (Time)

Fitness

400m Run

4 Rounds

10 Hang Power Cleans

30 Single Unders

400m Run

Performance

600m Run

4 Rounds

10 Power Cleans (95/65)

30 Double Unders

600m Run

Compete

800m Run

4 Rounds

10 Power Cleans (115/75)

30 Double Unders

800m Run

Goal: 12-14 Minutes

Cap: 16 Minutes

Run efforts in 4 minutes or less.

Each round should take 60-90 seconds.

Weight should be light enough you can hit the cleans in 1-2 sets.