CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

3 Rounds for Time:

600m Run

20 Wall Balls

10 Sandbag Cleans

200m Sandbag Run

10 Box Step Overs

Performance

3 Rounds for Time:

800m Run

30 Wall Balls (14/10)

10 Sandbag Cleans

200m Sandbag Run

10 Box Jump Overs (24/20)

Compete

3 Rounds for Time:

800m Run

30 Wall Balls (20/14)

10 Sandbag Cleans

200m Sandbag Run

10 Box Jump Overs (30/24)
Time Cap 35 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

3 Rounds:

12 Sandbag Good Mornings

10 Single-Leg KB RDL (each leg)

:30 Side Plank (each side)

Purpose:

Reinforce posterior chain strength, stabilize hips, and reduce low-back fatigue after sandbag volume.