CrossFit Mile Zero – CrossFit

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WARM-UP

Metcon (No Measure)

EMOM 9

1-3 Inch Worms and 10 Shoulder Taps

2- 100m Jog/250m Bike

3- 10 Box Step Overs

WOD

Metcon (Time)

5 Rounds for Time

400m/500m Bike

20 Box Jumps/Step Ups (20/24)

20 Wallballs (14/20)

Scaled Kelly (Time)

3 Rounds

400m Run

30 Box Jumps (16/20)

30 Wallballs (10/14)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#