CrossFit Mile Zero – CrossFit

Strength

Deadlift (E2MOM x 5: 3 Deadlifts @ 82–85%
)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12:

9 HSPU Progressions

6 Power Cleans

3 Zombie Rope Climbs

Performance

AMRAP 12:

9 HSPU Progressions

6 Power Cleans (135/95)

2 Rope Climbs

Competition

AMRAP 12:

9 HSPU

6 Power Cleans (185/125)

3 Rope Climbs
Time Cap 12 Mins

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Goal: Strengthen spinal stability, posterior chain endurance, and shoulder durability post-WOD.

Single-Leg Glute Bridge – 3 x 10/leg

Banded Face Pulls – 3 x 15

Back Extension (GHD or Floor) – 3 x 12

These accessories enhance trunk control, shoulder stability, and protect against overuse following heavy pulling and pressing sessions.