CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Fitness

4 Rounds for Time

800m Bike or 300m Run

20 DB Thrusters

50’ Syncro Walking Lunge

20 DB Hang Clean and Jerk

50’ Syncro Walking Lunge

All movements done with dumbbells

Performance

4 Rounds for Time

1000m Bike or 400m Run

20 DB Thrusters

50’ Syncro Walking Lunge

20 DB Hang Clean and Jerk

50’ Syncro Walking Lunge

All movements done with 35/25 lb dumbbells

Compete

4 Rounds for Time

1000m Bike or 400m Run

20 DB Thrusters

50’ Syncro Walking Lunge

20 DB Hang Clean and Jerk

50’ Syncro Walking Lunge

All movements done with 50/35 lb dumbbells

Goal: 25-30 Minutes

Cap: 35 Minutes

Partners alternate as needed.

Only 1 set of dumbells for all movements.

Settle in early for a long one.