CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

0-8: 800m Row

8-16: AMRAP 5

5 Jumping Pull Ups

100m Run

16-24: 800m Ski

24-32: AMRAP 5

5 Jumping Pull Ups

100m Run

Performance

0-8: 1000m Row

8-16: AMRAP 5

5 Pull Ups

150m Run

16-24: 1000m Ski

24-32: AMRAP 5

5 Pull Ups

150m Run

Compete

0-8: 1200m Row

8-16: AMRAP 5

5 Chest to Bar Pull Ups or 3 Muscle Ups

200m Run

16-24: 1200m Ski

24-32: AMRAP 5

5 Chest to Bar Pull Ups or 3 Muscle Ups

200m Run

Goal: 5+ Rounds

Cardio segments under 5 minutes.

Pick up AMRAP #2 where you left off.