CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar 20 Cleans (155/105) Goal Time: 8-10 Minutes Time Cap: 12 Minute Cap Run in 2:00 or less. Burpees in 3:00 or less. Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.
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