CrossFit Mile Zero – CrossFit
Back Squat (7×3, Last 3 Sets at 75%)
Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:
* Work up to a Heavy, Unbroken set)
1:00 Barbell Grip Smash (each side)
1:00 Foam roll glutes (each side)
1:00 Trap Smash (each side)
Workout (AMRAP – Rounds and Reps)
Hawaiian Shave Ice
3 Power Cleans (185/125)
5 Box Jumps (30/24)
3 Power Cleans (155/105)
5 Box Jumps (24/20)
5 Dumbbell Power Cleans (moderate)
8 Box Step Ups (20/16)
Target Rounds: 8+ rounds
Minimum Rounds before Scaling: 6 rounds
Keep a steady pace through each round, don’t come out hot!
Come to full extension with both feet on top of the box…every, single, rep.
This is a quick one, don’t over rest!