CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 10 (Alternating Minutes)

4–6 Bar Muscle-Ups

5–10 Ring Rows

WOD

Metcon (Time)

Fitness

For Time

5 Rounds for Time

9/6 Cal Bike

9 Deadlifts

6 Hang Power Cleans

Performance

5 Rounds for Time

12/9 Cal Bike

9 Deadlifts (105/75)

6 Hang Power Cleans (105/75)

Competition

5 Rounds for Time

15/12 Cal Bike

9 Deadlifts (155/105)

6 Hang Power Cleans (155/105)
Time Cap is 12 minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory

Pulling Strength + Posterior Chain

3 Rounds (Not for Time)

12 Single Arm DB Rows (each side)

15 Back Extensions

20 Banded Face Pulls

Optional Core

3 x 30s Hollow Hold

Goal:

reinforce pulling strength

improve upper back durability

support muscle-up development.