CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Fitness

5 Rounds for Time

50 Single Unders

16 Knees to Chest

4 Clean and Jerk

500m Row

Performance

5 Rounds for Time

40 Double Unders

15 Toes to bar

4 Clean and Jerk (155/105)

600m Row

Compete

5 Rounds for Time

50 Double Unders

20 Toes to bar

4 Clean and Jerk (185/125)

750m Row

Goal: 20-25 Minutes

Cap: 28 Minutes

Reduce reps before scaling movement for Toes to Bar.

Aim to complete rounds in 4-5 minutes.

You go, I go. Break up the movements as needed, but keep the pace up on the row!