CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
Fitness
1500m Row
90 Wallballs
80 DB Deadlifts
70 Horizontal Bar Push Ups
60 Knees to Chest
50 Step Ups
40 Up/Downs
30 Hang Clean
20 Cal Bike
10 DB Thrusters
1500m Row
Performance
2000m Row
90 Wallballs (20/14)
80 Deadlifts (135/95)
70 Hand Release Push Ups
60 Toes to Bar
50 Step Ups/Box Jumps (24/20)
40 Burpees
30 Power Cleans (135/95)
20 Cal Bike (each)
10 Thrusters (135/95)
2000m Row
Compete
Same as Rx
Goal: Under 30 Minutes
Cap: 35 Minutes
Alternate as needed with your partner.
Choose a weight on the DB or barbell that keeps you moving.
Settle in early, it’s a long one.