CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

Time Cap: 20 Minutes

Pair 1 : 800m Row

Pair 2 : AMRAP –

10 Thrusters

8 Burpee Over the Bar

Performance

Time Cap: 20 Minutes

Pair 1 : 1K Row

Pair 2 : AMRAP –

10 Thrusters (65/55)

10 Burpee Over the Bar

Compete

Time Cap: 20 Minutes

Pair 1 : 1K Row

Pair 2 : AMRAP –

12 Thrusters (95/65)

10 Burpee Over the Bar
20 minute time cap

Switch roles once 1K is rowed

Score = Rounds + Reps + Total Meters Rowed

Metcon (Distance)

Max Row Meters

1-Mile Run (Time)

Max Effort 1-Mile Run
at Minute 20 – 1 Mile Team run