CrossFit Mile Zero – CrossFit

Strength

3 Position Clean (8×1, stay light to moderate!)

3 Position Clean

-Floor

-Knee

-High Hang

WOD

Metcon (Weight)

Fitness

5 Rounds for Weight

50 Single Unders

3 Cal Bike

1 Hang Power Clean

Performance

5 Rounds for Weight

30 Double Unders

5 Cal Bike

1 Clean

Compete

5 Rounds for Weight

50 Double Unders

7 Cal Bike

1 Clean

Time Cap: 15 Minutes

Aim for 3 Minute Rounds.

Plenty of time left each round to manage your heart rate and set up for the clean.

Hit the bike HARD every round.