CrossFit Mile Zero – CrossFit

Strength

Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.)

WOD

Metcon (Weight)

Fitness

15 Minutes to Build to the Heaviest Complex

1 DB Power Clean

1 DB Front Squat

2 DB Front Rack Lunges

Performance

15 Minutes to Build to the Heaviest Complex

1 Power Clean

1 Front Squat

2 Front Rack Lunges

Compete

Same as Rx

Work towards the heaviest weight you can handle for quality.

Focus on midline stability as load increases.

Use all 15 minutes to build. No need to rush from one round to the next.