CrossFit Mile Zero – CrossFit

Strength

Hang Power Clean + Power Clean (8x(1+1), build to a heavier complex)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 12

2, 4, 6, 8, 10… Power Cleans

50 Single Unders

Performance

AMRAP 12

2, 4, 6, 8, 10… Power Cleans (155/105)

30 Double Unders

Compete

AMRAP 12

2, 4, 6, 8, 10… Power Cleans (225/155)

30 Double Unders

Goal: Make it through the Round 10

Score is clean reps.

Moderate to Heavy Cleans, focus on your set up every rep.

Expect to hit heavy singles or doubles early on.

Scale reps before movement for double unders.