CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 18: Teams of 2

Buy-In: 10 Zombie Rope Climbs

Then:

3-6-9-12-15

Burpees Over The Bar

Power Cleans

Performance

AMRAP 18:

Buy-In: 10 Rope Climbs

Then:

3-6-9-12-15…

Burpees Over The Bar

Power Cleans (135/95)

Compete

AMRAP 18:

Buy-In: 10 Rope Climbs

Then:

3-6-9-12-15

Burpees Over The Bar

Power Cleans (185/125)
Cap: 18 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Optional Accessory: 3 Rounds

B-Stance RDL – 3×8/side: Reinforce unilateral posterior chain control and protect hamstrings.

Hanging Knee Raise + Slow Eccentric – 3×6: Strengthen core compression and improve T2B mechanics.

Tall Kneeling Landmine Press – 3×10: Build shoulder stability and overhead resilience post-Devil Press.