CrossFit Mile Zero – CrossFit

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Strength

Clean (Every 2:00 x 5:

1 Power Clean + 2 Front Squats)

WOD

Metcon (Time)

Fitness

5 Rounds for Time (10 min cap):

10 Hang Cleans

10 Burpees

Performance

5 Rounds for Time (10 min cap):

10 Hang Cleans (115/75)

10 Burpees Over Bar

Competition

5 Rounds for Time (10 min cap):

10 Hang Cleans (135/95)

10 Burpees Over Bar
Time Cap: 10 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Banded Front Rack Stretch – 2×0:30/side

Front Rack Bulgarian Split Squat – 3×8/side

Scapular Wall Slides – 3×8

Purpose: reinforce snatch mobility, hip stability, and thoracic rotation.