CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

800m Run/1000m Row/2000m Bike

100m Farmers Carry

100’ Bear Crawl (slow)

400m Run/500m Row/1000m Bike

100′ Walking Lunges

400m Run/500m Row/1000m Bike

100’ Bear Crawl (slow)

100m Farmers Carry

800m Run/1000m Row/2000m Bike

Performance

1000m Run/1500m Row/3000m Bike

100m Farmers Carry (Heavy)

200’ Bear Crawl (slow)

500m Run/750m Row/1500m Bike

200′ Walking Lunges

500m Run/750m Row/1500m Bike

200’ Bear Crawl (slow)

100m Farmers Carry (Heavy)

1000m Run/1500m Row/3000m Bike

Compete

1200m Run/1600m Row/3200m Bike

100m Farmers Carry (Heavy)

200’ Bear Crawl (slow)

600m Run/800m Row/1600m Bike

200′ Walking Lunges

600m Run/800m Row/1600m Bike

200’ Bear Crawl (slow)

100m Farmers Carry (Heavy)

1200m Run/1600m Row/3200m Bike

Goal: Under 30 Minutes

Cap: 35 Minutes

Conversational Pace, 70-80%

For quality, not time.

Choose a weight on the carry that forces a break.