CrossFit Mile Zero – CrossFit

Strength

Hang Power Clean (8×3, work on opening hips and building to workout weight.)

Strength

Metcon (AMRAP – Reps)

Fitness

EMOM 20 (:30 on/:30 off)

1- Cal Bike

2- Hang Power Cleans

3- Cal Bike

4- Hang Power Cleans

Performance

EMOM 20 (:30 on/:30 off)

1- Cal Bike

2- Power Cleans (135/95)

3- Cal Bike

4- Power Cleans (135/95)

Compete

EMOM 20 (:30 on/:30 off)

1- Cal Bike

2- Power Cleans (185/125)

3- Cal Bike

4- Power Cleans (185/125)

Goal: 25+ Reps

Active recovery on the bike.

Aim for clean singles or doubles.

1 rep every 10 seconds = 24 reps.