CrossFit Mile Zero – CrossFit

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Strength/Accessory

Clean

10×1. Build up to a heavy single.

*Complete on a 1:30 Clock

Power Clean

10×1. Build up to a heavy single.

*Complete on a 1:30 Clock

Workout

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Add in 1000m Run option for Row in larger classes.

Target Time: Under 10-12 Minutes

Time Cap: 15 Minutes

The row/run should be at a hard pace, but save some energy for thrusters.

Thrusters should be quick. Short rest periods when needed. DON’T DROP THE BARBELL!

Rest on pull ups should be short and quick. Get right to it and finish strong.

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose