CrossFit Mile Zero – CrossFit

Strength

Power Clean + Clean (8 x (2+1) building to 65% of clean)

65% for sets 6, 7, 8

Does not have to be touch and go.

Workout

Fletcher (AMRAP – Reps)

Compete (Rx+)

AMRAP 12

3-6-9-12…etc

Toes To Bar

Dumbell Overhead Lunge (50/35)

Performance (Rx)

AMRAP 12

3-6-9-12…etc

Toes To Bar

Dumbbell Overhead Lunge (35/25)

Fitness

AMRAP 12

3-6-9-12…etc

Hanging Knee Raises

Dumbbell Front Rack Lunge (light)

Goal: Finish Round of 15

Toes to bar in sets of 3 or more.

You can switch arms on the dumbbell whenever you want.

Lunge does not have to be alternating.

Score:

9 – 36

12 – 60

15 – 90

18 – 126