CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Fitness

24 Rounds

1 Zombie Climb

1 Deadlift, 1 Power Clean (moderate or DBs)

1 Sled Push or 3 Cal Bike

Performance

30 Rounds

1 Rope Climb

1 Deadlift, 2 Power Cleans (115/75)

1 Sled Push or 5 Cal Bike

Compete

30 Rounds

1 Rope Climb

1 Deadlift, 2 Power Clean (155/105)

1 Sled Push or 5 Cal Bike

Goal Time: Under 25 Minutes

Time Cap: 30 Minutes

Pick a weight that keeps you moving.

Alternate rounds with partner.

Each round should be :50-60 seconds

High fiving your partner officially starts the transition.