CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Reps)
Fitness
Teams of 3
Min 0–10: 2K Row (split as needed)
Min 10–20:
3 Rounds of:
• 30 Sumo Deadlift High Pulls (SDHP)
• 30 Jumping Pull Ups or Ring Rows
Min 20–30: 1200m Team Run (athletes run together, all must finish)
Performance
Teams of 3
Min 0–10: 2K Row (split as needed)
Min 10–20:
4 Rounds of:
• 30 Sumo Deadlift High Pulls (SDHP) 65/45
• 30 Pull Ups
Min 20–30: 1 Mile Team Run (athletes run together, all must finish)
Compete
Teams of 3
Min 0–10: 2K Row (split as needed)
Min 10–20:
4 Rounds of:
• 30 Sumo Deadlift High Pulls (SDHP) 75/55
• 30 Pull Ups
Min 20–30: 1 Mile Team Run (athletes run together, all must finish)
Time cap 30 minutes
2k Row (Time)
Max Effort 2k Row
1-Mile Run (Time)
Max Effort 1-Mile Run