CrossFit Mile Zero – CrossFit

Strength

Metcon (Weight)

E2MOM x 5 Rounds:

2 Front Squats @ 80%

3 Weighted Strict Pull-Ups (or 6 strict bodyweight)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10:

8 DB Box Step Overs

6 HSPU Progressions

4 Cleans

Performance

AMRAP 10:

8 DB Box Step Overs (35s/25s)

6 HSPU Progressions

4 Cleans (135/95)

Competition

AMRAP 10:

8 DB Box Step Overs (50s/35s)

6 Wall-Facing HSPU

4 Cleans (185/125)
Time Cap 10 Mins

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

12 Barbell Good Mornings (light)

10 Single-Arm DB Rows / arm

:30 Wall-Facing Handstand Hold

Goal:

Reinforce spinal stability, pulling strength, and overhead control to support future cleans, rope climbs, and HSPU progressions.