CrossFit Mile Zero – CrossFit

Strength

Power Clean (Every 1:30 x8, 2 Power Cleans)

WOD

Metcon (Time)

Fitness

Every 3:00 x6

200m Run

5 Hang Power Cleans

Performance

Every 3:00 x6

250m Run

5 Hang Power Cleans (155/105)

Competition

Every 3:00 x6

300m Run

5 Hang Power Cleans (185/125)

*Score the Slowest Round

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability