CrossFit Mile Zero – CrossFit

Strength

Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

4 Sets

AMRAP 3

7 Shoulder to Overhead with Barbell or DB

7 Up Downs

7 Hang Power Cleans with Barbell or DB

Rest 1:00 Between Rounds

Performance

4 Sets

AMRAP 3

7 Shoulder to Overhead (95/65)

7 Burpees over the Bar

7 Power Cleans (95/65)

Rest 1:00 Between Rounds

Compete

4 Sets

AMRAP 3

7 Shoulder to Overhead (135/95)

7 Burpees over the Bar

7 Power Cleans (135/95)

Rest 1:00 Between Rounds

Goal: 2 Rounds per AMRAP

Rounds are fast, with quick transitions between movements.

Aim for unbroken Shoulder to Overhead.

30 seconds is allotted per segment.

Pick up where you left off.