CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

80 Calorie Bike

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

80 Calorie Row

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

80 Calorie Ski Erg

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

Performance

100 Calorie Bike

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

100 Calorie Ski Erg

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

*Barbell at (115/75)

Compete

120 Calorie Bike

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

120 Calorie Row

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

120 Calorie Ski Erg

4 Rounds

5 Deadlifts, 5 Hang Power Cleans, 5 STO

*Barbell at (155/105)

Goal: Under 30 Minutes

Time Cap: 35 Minutes

Break up the cardio as desired.

1 full round on the barbell before switching.

Use the cardio to recover and cycle the barbell.