CrossFit Mile Zero – CrossFit

Strength

WOD

Metcon (Time)

Fitness

For Time:

3 Rounds

400m Row

15 Jumping Pull-Ups

12 Hang Power Cleans

9 Shoulder-to-Overhead

Rest 2:00 after each round.

Score = total time including rest.

Performance

For Time:

3 Rounds

500m Row

15 Pull-Ups

12 Hang Power Cleans (115/75)

9 Shoulder-to-Overhead (115/75)

Rest 2:00 after each round.

Score = total time including rest.

Competition

For Time:

3 Rounds

500m Row

15 Chest-to-Bar Pull-Ups

12 Hang Power Cleans (135/95)

9 Shoulder-to-Overhead (135/95)

Rest 2:00 after each round.

Score = total time including rest.
Time Cap: 22 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

10 Barbell Bent-Over Rows (heavy)

20 Banded Face Pulls

20 Hollow Rocks

Goal: Reinforce posterior chain and midline stability after high-volume pulling.