CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 35

20/16 Cal Bike or 250m Run

10 Russian Swings (moderate)

100m Single Arm Farmers Carry (moderate)

5 Push Press (moderate)

5 Ring Rows

Performance

AMRAP 35

24/18 Cal Bike or 300m Run

10 Russian Swings (70/53)

100m Farmers Carry (35/25)

5 Push Press (95/65)

5 Pull Ups

Compete

AMRAP 35

30/24 Cal Bike or 400m Run

10 Russian Swings (70/53)

100m Farmers Carry (50/35)

5 Strict Handstand Push Ups

5 Chest to Bar Pull Ups or 3 Muscle Ups

Goal: 5+ Rounds

Quality over speed. Aim for 1 round every 5-6 minutes.

Everything unbroken.

Keep the run/bike comfortable and transitions easy.