CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
Teams of 2 – You Go, I Go (split as needed):
20 Cal Bike
20 Wall Balls
20 AbMat Sit-Ups
Performance
Teams of 2 – You Go, I Go (split as needed):
30 Cal Bike
30 Wall Balls (14/10)
30 AbMat Situps Sit-Ups
Compete
Teams of 2 – You Go, I Go (split as needed):
30 Cal Bike
30 Wall Balls (20/14)
30 GHD Sit-Ups
18 minute time cap
at Minute 18
10 minutes Build to a 1RM Snatch
Snatch (10 Minutes to build to 1RM Snatch)
10 minute time cap
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
3 Rounds:
Seated Russian Twists (med ball) x 20
Tall Kneeling Thoracic Opener x 10
Use PVC, rotate through T-spine, reach behind
KB Windmill x 6/side
Cue slow controlled descent, eyes on KB, tight midline