CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

0-10: Mile Run

10-15: AMRAP 10 Burpees, 10 Deadlifts

15-25: Mile Run

25-30: AMRAP 10 Burpees, 10 Deadlifts

30-40: 1 Mile Run

If you finish 1 Mile rest for the remainder of the 10 Minutes. If still running, stop at 10 Minutes and start AMRAP.
https://youtu.be/GNZfLq2yNyg

AEROBIC CAPACITY WORK

Metcon (Time)

Goal Pace Workout: 4 x 800m at goal 5K pace with 400-500m recovery jog between

Total Distance: 5k