CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

For Time

300m Run

30 Burpees

500m Run

30 High Knees

300m Run

30 DB Thrusters

Performance

For Time

400m Run

30 Burpees

600m Run

30 Toes 2 Eye Level

400m Run

30 DB Thrusters 35s/25s

Compete

For Time

400m Run

30 Burpees

600m Run

30 T2B

400m Run

30 DB Thrusters 50s/35s
Time Cap is 16 Minutes

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Strict Toes-to-Bar or Hanging Leg Raises – 3 x 8

DB Front Rack Step-Ups – 3 x 8/leg

Banded Face Pulls – 3 x 20

Purpose:

Build midline endurance and shoulder stamina to support future longer mixed-modal conditioning pieces.