CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
Teams of 2
AMRAP 10
10 Power Snatch
20 Cal Bike
rest 1 min
AMRAP 10
10 Cal Ski/Row
20 Push Jerks
Performance
Teams of 2
AMRAP 10
10 Power Snatch (95/65)
20 Cal Bike
rest 1 min
AMRAP 10
10 Cal Ski/Row
20 Push Jerks (95/65)
Compete
Teams of 2
AMRAP 10
10 Power Snatch (135/95)
20 Cal Bike
rest 1 min
AMRAP 10
10 Cal Ski/Row
20 Push Jerks (135/95)
Power Snatch
10 minutes to establish 1RM Power Snatch
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Optional Accessory: 3 Rounds
Banded Pull-Aparts – 3×12
Glute Bridge March – 3×8/side
Side-Lying Windmill – 2×6/side