CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 30

100m Run

10 Russian Swings

10/8 Calorie Row

10 Russian Swings

Performance

AMRAP 30

150m Run

10 Russian Swings (53/35)

12/10 Calorie Row

10 Russian Swings (53/35)

Compete

AMRAP 30

200m Run

10 Russian Swings (53/35)

15/12 Calorie Row

10 Russian Swings (53/35)

Goal: 7+ Rounds

Quality over Quantity. Take your time through transitions.

Runs and Rows done at 70-80% intensity.

Swings are unbroken and smooth throughout.