CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

For Time

800m Run

50m Sled Push x2

800m/700m Row

100’ Walking Lunges

800m/700m Ski

150m Farmers Walk

6000m/1400m Bike

200’ Bear Crawls

Performance

For Time

1000m Run

50m Sled Push x3

1000m/900m Row

100’ Walking Lunges (55/45)

1000m/900 Ski

150m Farmers Walk (53s/35s)

2000m/1800m Bike

200’ Bear Crawls

Compete

For Time

1200m Run

50m Sled Push x4

1200m/1050m Row

100’ Walking Lunges (65/55)

1200m/1050 Ski

150m Farmers Walk (70s/53s)

2400m/2100m Bike

200’ Bear Crawls

Goal: 25-30 Minutes

Cap: 30 Minutes

Cardio done at a talking pace.

The sleds will blow up your lungs, do your best to manage.

Settle in for the long haul.