CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

Teams of 3 – For Time

60 Cal Bike

9 Rounds:

5 Deadlifts (same weight through wod)

5 Hang Power Cleans

5 Shoulder-to-Overhead

45 Cal Row

6 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

30 Cal Ski

3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

Performance

Teams of 3 – For Time

90 Cal Bike

9 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

(95/65)

60 Cal Row

6 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

(105/75)

30 Cal Ski

3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

(115/85)

Competition

Teams of 3 – For Time

90 Cal Bike

9 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

(135/95)

60 Cal Row

6 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

(155/105)

30 Cal Ski

3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder-to-Overhead

(165/115)
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Romanian Deadlift (3111) – 3 x 8

Single-Arm DB Push Press – 3 x 8/side

Banded Face Pulls – 3 x 15–20

Goal:

Reinforce posterior chain durability, unilateral overhead stability, and shoulder health following high-volume barbell cycling.