CrossFit Mile Zero – CrossFit

Strength

Metcon (Checkmark)

5/4 Bike Cals

Power Clean + Overhead (7x(1+1), build to a moderate weight)

WOD

Metcon (Weight)

Fitness

AMRAP 10

Establish heaviest Power Clean + 2 Shoulder to Overheads

Performance

AMRAP 10

Establish heaviest Power Clean + 2 Shoulder to Overheads

Compete

Same as Rx

Goal: Build to heaviest physical tolerance.

Sprint Effort on the bike

Aim for roughly 5 attempts during the WOD.

Take your time on the execution of your set up.