CrossFit Mile Zero – CrossFit

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WOD

Metcon (Weight)

3 Rounds

Minutes 0-5: 800m Run

Minutes 5-15: EMOM 10

Odds: 5 Bodyweight Squat Clean Thrusters

Evens: 5 Burpee Squat Jumps

Rx+

Minutes 0-5: 800m Run

Minutes 5-15: EMOM 10

Odds: 3 Ground to Overhead

Evens: 5 Burpee Box Jumps

AEROBIC CAPACITY WORK

Metcon (Distance)

10-20 minute Warm-Up + Tempo Run: 10-20 minutes + 10-20 minute Cool-down

Move pace to close to personal best mile time in 400m increments before backing off.