CrossFit Mile Zero – CrossFit
WOD
Metcon (Time)
Fitness
Partition as you like
100 Row/Ski, 70 Cal Bike, or 1000m Run
60 Sit Ups
40 Air Squats
30 Up Downs
20 Hang Power Cleans
Performance
Partition as you like
120 Row/Ski, 90 Cal Bike, or 1200m Run
80 Alternating V-Ups
60 Air Squats
40 Burpees
20 Power Cleans (135/95)
Compete
Partition as you like
140 Row/Ski, 110 Cal Bike, or 1400m Run
90 GHD Sit Ups
70 Air Squats
50 Burpees
30 Power Cleans (155/105)
Goal:20-25 Minutes
Cap: 30 Minutes
Quality over speed.
Take your time during transitions.
Intentionally slow down the cardio to keep a conversational pace.