CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 30

300m Run

10 Horizontal Bar Push Ups

300m Row

15 Russian Swings

Performance

AMRAP 30

400m Run

15 Push Ups

400m Row

15 Russian Swings (53/35)

Compete

AMRAP 30

600m Run

20 Push Ups

600m Row

20 Russian Swings (53/35)

Goal: 5 Rounds

Quality over quantity.

Increase the Run/Row distance to lengthen out rounds.

Run/Row at 70-80%