CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 30

Partner 1

15 Russian Swings

9 Sumodeadlift Highpulls

3 Zombie Climbs

Partner 2

15/12 Cal Bike

Performance

AMRAP 30

Partner 1

15 Russian Swings (53/35)

9 Sumodeadlift Highpulls (53/35)

2 Rope Climbs

Partner 2

20/16 Cal Bike

Compete

AMRAP 30

Partner 1

15 American Swings (53/35)

9 Sumodeadlift Highpulls (53/35)

3 Rope Climbs

Partner 2

25/20 Cal Bike

Goal: 10+ Rounds

Partner 1 moves through the AMRAP while partner 2 bikes. Alternate when bike is complete.

Settle in to a pace early and take a break before the rope climbs.

Scale the reps/height on the rope if needed.