CrossFit Mile Zero – CrossFit

CONDITIONING

Rowing Intervals (Time)

E2MOM x 6

Odd Rounds – 200m Row at Goal Pace

Even Rounds – 200m Sprint

WOD

Metcon (AMRAP – Rounds & Reps)

Fitness

AMRAP 20

300m Row

15 Slamballs

15 Step Ups

300m Ski

Performance

AMRAP 20

400m Row

15 Slamballs (30/20)

15 Box Jumps (20/16)

400m Ski

Competition

AMRAP 20

500m Row

15 Slamballs (40/30)

15 Box Jumps (24/20)

500m Ski