CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

3 Rounds for Time

30/25 Cal Row

10 Deadlifts

20/15 Cal Bike

5 Power Cleans

Loading:

Same Loading Throughout

Rest 1:00 between rounds

Score: Total time (including rest)

Performance

3 Rounds for Time

40/30 Cal Row

10 Deadlifts

30/20 Cal Bike

5 Power Cleans

Loading:

Rd 1: 135/95

Rd 2: 155/105

Rd 3: 175/115

Rest 1:00 between rounds

Score: Total time (including rest)

Competition

3 Rounds for Time

40/30 Cal Row

10 Deadlifts

30/20 Cal Bike

5 Power Cleans

Loading:

Rd 1: 185/135

Rd 2: 205/145

Rd 3: 225/155

Rest 1:00 between rounds

Score: Total time (including rest)
Time Cap is 30 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Romanian Deadlift (3111) – 3 x 8

Barbell Clean Pull (light-moderate) – 3 x 5

Banded Hamstring Curls – 3 x 20

Goal:

Reinforce posterior chain strength, clean pulling mechanics, and resilience under repeated hinge fatigue.