CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Fitness

With a Partner

1000m Run (Alt 100m)

20 Sit Ups

20 Wallballs

20 Lunges

800m Row (Alt 200m)

20 Sit Ups

20 Wallballs

20 Lunges

1600m Bike (Alt 400m)

20 Sit Ups

20 Wallballs

20 Lunges

Performance

With a Partner

1200m Run (Alt 200m)

40 Toes to Bar

40 Wallballs (20/14)

40 Lunges

1000m Row (Alt 250m)

30 Toes to Bar

30 Wallballs (20/14)

30 Lunges

2000m Bike (Alt 500m)

20 Toes to Bar

20 Wallballs (20/14)

20 Lunges

Compete

With a Partner

1200m Run (Alt 200m)

40 GHD Sit Ups

40 Wallballs (20/14)

40 Lunges

1000m Row (Alt 250m)

30 GHD Sit Ups

30 Wallballs (20/14)

30 Lunges

2000m Bike (Alt 500m)

20 GHD Sit Ups

20 Wallballs (20/14)

20 Lunges

Goal: Under 30 Minutes

Cap: 30 Minutes

You go, I go. Alternate as needed.

Cardio intervals are intentionally shorter to keep intensity high.

Have some fun and settle in for the long haul.