CrossFit Mile Zero – CrossFit

CONDITIONING

Rowing Intervals (Time)

E3:30MOM x 3

300m Row at Goal Pace

Then

E1:30MOM x 3

100m Sprint

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 20

12/10 Cal Row

15 Abmat Sit Ups

12/10 Cal Ski

5 Pull Ups

Performance

AMRAP 20

15/12 Cal Row

15 GHD Sit Ups

15/12 Cal Ski

5 Chest to Bar Pull Ups

Competition

AMRAP 20

20/16 Cal Row

20 GHD Sit Ups

20/16 Cal Ski

5 Muscle Ups