CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

AMRAP 24:

400m Row

10 Jumping Pull Ups + 10 Box Dips

300m Run

100ft Farmer Carry (AHAP)

Performance

AMRAP 24:

500m Row

10 Bar Muscle-Ups Progressions

400m Run

100ft Farmer Carry (AHAP)

Compete

AMRAP 24:

500m Row

10 Bar Muscle-Ups

400m Run

100ft Farmer Carry (AHAP)
Time Cap 24 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.