CrossFit Mile Zero – CrossFit

Strength

Hip Clean + Power Clean + Clean (8x(1+1+1), light to moderate weight.)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 2 x5

150m Run

Max Squat Cleans

-Rest 1 Minute between Rounds

Performance

AMRAP 2 x5

200m Run

Max Squat Cleans (155/105)

-Rest 1 Minute between Rounds

Compete

AMRAP 2 x5

200m Run

Max Squat Cleans (225/155)

-Rest 1 Minute between Rounds

Goal: 15-25 Reps

Run should take 1 minute or less.

Choose a weight that forces singles with rest needed between reps.

Take your time to set up. 3-5 reps per round is the goal.