CrossFit Mile Zero – CrossFit

CONDITIONING

Rowing Intervals (Time)

E2:00MOM x 6

150m Row Faster than Goal Pace

Score the Slowest Round

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 20

200m Row

15 Sumo Deadlift High Pulls

400′ Shuttle Run

15 Russian KB Swings

Performance

AMRAP 20

300m Row

15 Sumo Deadlift High Pulls (53/35)

500′ Shuttle Run

15 Russian KB Swings (53/35)

Competition

AMRAP 20

500m Row

20 Sumo Deadlift High Pulls (53/35)

600′ Shuttle Run

20 Russian KB Swings (53/35)