CrossFit Mile Zero – CrossFit

CONDITIONING

Rowing Intervals (Time)

E5MOM x 2

600m Row at Goal Pace

Then

E1:30MOM x 2

100m Sprint

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 20

250m Row

15 Russian Swings

100′ Farmers Carry

500m Bike

15 Abmat Sit Ups

Performance

AMRAP 20

300m Row

15 Russian Swings (53/35)

100′ Farmers Carry (53s/35s)

600m Bike

15 GHD Sit Ups

Competition

AMRAP 20

400m Row

15 Russian Swings (70/53)

100′ Farmers Carry (70s/53s)

800m Bike

20 GHD Sit Ups