CrossFit Mile Zero – CrossFit

Strength

Hip Hang Clean + Front Squat

8x(1+1), build to a light to moderate weight.

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 8

5 DB or Sandbag Cleans

5 Burpees to 6” Target

5 Knees to Chest

Performance

AMRAP 8

5 Sandbag Cleans (55/45)

5 Burpees to 6” Target

5 Toes to Bar

Compete

AMRAP 8

5 Power Cleans (135/95)

5 Burpees to 6” Target

5 Toes to Bar

Goal: 6+ Rounds

Hard pace right out the gate.

Movements are low in reps to prevent fatigue.

Quick transitions will run up the overall reps.