CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
Teams of 3 – AMRAP 16:
9 Clean and Jerks
12 Box Step Overs
200m Run
Performance
Teams of 3 – AMRAP 16:
9 Clean and Jerks 95/65
12 Box Jump Overs 20/16
200m Run
Compete
Teams of 3 – AMRAP 16:
9 Clean and Jerks 155/105
12 Box Jump Overs
200m Run
Cap: 16 minutes
at minute 16, 10 minutes to establish 1RM C&J
Clean and Jerk (Build to 1RM)
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Optional Accessory: 3 Rounds
Pendlay Rows – 3 x 10 @ moderate weight
Banded Hamstring Curls – 3 x 15
Hanging L-Sit Hold – accumulate 2 minutes
Goal: Reinforce posterior chain and midline stability after cleans, and improve pulling power for future heavy lifts.