CrossFit Mile Zero – CrossFit

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WOD

Metcon (Calories)

Fitness

AMCAP 30

Bike, Row, Ski or 150m Run

Perform 2 Power Cleans every 15 Calories

Performance

AMCAP 30

Bike, Row, Ski or 200m Run

Perform 2 Power Cleans every 20 Calories/200m

Compete

Same as Rx

Goal: 200-300 Calories

Athletes choose the load for cleans.

Complete each set under 30 seconds.

Keep your heels down as long as possible on the first and second pull…be patient!