CrossFit Mile Zero – CrossFit
Strength
Metcon (Weight)
EMOM X 12
1 Clean + 1 Hang Clean 60-70% of 1RM
3 Pull Ups + 2 C2B Pull Ups + 1 BMU
WOD
Metcon (Time)
Fitness
For Time:
21 Deadlifts
21 Ring Rows
15 Hang Cleans
15 Jumping Pull Ups
9 Shoulder-to-Overhead
9 Jumping Pull Ups + Box Dips
Performance
For Time:
21 Deadlifts (95/65)
21 Pull-Ups
15 Hang Cleans (95/65)
15 Chest-to-Bar Pull-Ups
9 Shoulder-to-Overhead (95/65)
9 Bar Muscle-Ups
Competition
For Time:
21 Deadlifts (135/95)
21 Pull-Ups
15 Hang Cleans (135/95)
15 Chest-to-Bar Pull-Ups
9 Shoulder-to-Overhead (135/95)
9 Bar Muscle-Ups
Time Cap: 12 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Banded Good Morning – 3×12
Purpose: Reinforces posterior chain strength and protects lower back after cleans and deadlifts.
Ring Support Hold – 3×0:20–0:30
Purpose: Shoulder stability and scapular control for BMU development.
Single-Leg Glute Bridge March – 3×8/side
Purpose: Build hip stability and posterior strength to support power in cleans.