CrossFit Mile Zero – CrossFit

Strength

Hang Power Clean + Clean (8x(1+1), build to a moderate to heavy weight.)

WOD

Metcon (Calories)

Fitness

EMOM 20

1: Max Cal Row

2: 8 Jumping Pull Ups

3: 3 Squat Cleans

4: Rest

Performance

EMOM 20

1: Max Cal Row

2: 8 Pull Ups

3: 3 Squat Cleans (135/95)

4: Rest

Compete

EMOM 20

1: Max Cal Row

2: 8 Chest to Bar Pull Ups

3: 3 Squat Cleans (185/125)

4: Rest

Goal: 60+ Cals

Row will make or break heart rate in the later rounds.

Work through your higher skilled movements under fatigue.

Slow down and brace for each clean.