CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 8 Rounds for Time 300m Run 7 Up/Down Step Ups 1 Zombie Rope Climb Performance 8 Rounds for Time 400m Run 7 Burpee Box Overs (24/20) 1 Rope Climb Compete 8 Rounds for Time 400m Run 10 Burpee Box Overs (24/20) 2 Rope Climb Goal Time: Under 35 Minutes Time Cap: 35 Minutes For quality. Conserve on the run/burpees. Hit your best version of rope climbs.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (135/95) 3- Cal Bike 4- Power Cleans (135/95) Compete EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (185/125) 3- Cal Bike 4- Power Cleans (185/125) Goal: 25+ Reps Active recovery on the bike. Aim for clean singles or doubles. 1 rep every 10 seconds = 24 reps.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (135/95) 3- Cal Bike 4- Power Cleans (135/95) Compete EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (185/125) 3- Cal Bike 4- Power Cleans (185/125) Goal: 25+ Reps Active recovery on the bike. Aim for clean singles or doubles. 1 rep every 10 seconds = 24 reps.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (135/95) 3- Cal Bike 4- Power Cleans (135/95) Compete EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (185/125) 3- Cal Bike 4- Power Cleans (185/125) Goal: 25+ Reps Active recovery on the bike. Aim for clean singles or doubles. 1 rep every 10 seconds = 24 reps.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (135/95) 3- Cal Bike 4- Power Cleans (135/95) Compete EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (185/125) 3- Cal Bike 4- Power Cleans (185/125) Goal: 25+ Reps Active recovery on the bike. Aim for clean singles or doubles. 1 rep every 10 seconds = 24 reps.Read more