CrossFit Mile Zero – CrossFit
WOD
Metcon (Time)
Fitness
5 Rounds for Time
400m Row
750mBike/300m Run
Rest 3 Minutes between Rounds
Performance
5 Rounds for Time
500m Row
1000m Bike/400m Run
Rest 3 Minutes between Rounds
Compete
Same as Rx
Goal: 4:30 or less each round.
Do your best to set the pace in round 1 and hold each round within +/- 3/5 seconds.
Improve your row timing, stroke rate, and return for efficiency.
It’s a moderate run. Stay relaxed, work on stride length, and accelerate on the back 200m.