CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×3, Last set at 85% for max reps.)

Shoulder Press (7×3, Last set at 85% for max reps.)

DB RDL (Weight)

One DB per hand, go heavier to finish. 7×8

WOD

Metcon (Weight)

Fitness

15 Minutes to Establish Heaviest

Power Clean + Front Squat + Shoulder to Overhead

Performance

15 Minutes to Establish Heaviest

Power Clean + Front Squat (x2) + Shoulder to Overhead

Compete

Heavier

Goal: As heavy as you can within threshold.

Take the time you need between attempts to stay fresh.

Work within your means. If form breaks, lighten the load.