CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

800m Run/1000m Row/2000m Bike

200m Farmers Carry (moderate)

100’ Bear Crawl

50 Step Ups (20/16)

100’ Bear Crawl

200m Farmers Carry (moderate)

800m Run/1000m Row/2000m Bike

Performance

1000m Run/1250m Row/2500m Bike

200m Farmers Carry

100’ Bear Crawl

50 Box Jump/Step Overs (24/20)

100’ Bear Crawl

200m Farmers Carry

1000m Run/1250m Row/2500m Bike

Compete

1200m Run/1500m Row/3000m Bike

200m Farmers Carry (heavy)

100’ Bear Crawl (slow)

50 Box Jump/Step Overs (24/20)

100’ Bear Crawl (slow)

200m Farmers Carry (heavy)

1200m Run/1500m Row/3000m Bike

Goal Time: 30 Minutes

Time Cap: 35 Minutes

For quality, not time.

Run/Row/Bike at 70-80% capacity.

Choose a weight on the carry that forces you to break.