CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Fitness

Buy In: 600m Run (together)

Then:

50 High Knees

50 Deadlifts

100 Wall Balls

50 Box Step Overs

50 DB Snatches

Cash Out:

600m Run (together)

Performance

Buy In: 800m Run (together)

Then:

60 Toes-to-Eye Level

60 Deadlifts (135/95)

120 Wall Balls (14/10)

60 Box Jump Overs (20/16)

60 DB Snatches (35/25)

Cash Out:

800m Run (together)

Compete

Buy In: 800m Run (together)

Then:

60 Toes-to-Bar

60 Deadlifts (185/125)

120 Wall Balls (20/14)

60 Box Jump Overs (24/20)

60 DB Snatches (50/35)

Cash Out:

800m Run (together)
Cap: 30 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Rounds:

15 Banded Hamstring Curls

10 DB Rows per side

:45 Side Plank Hold (each side)

Accessory Goal:

Reinforce posterior chain recovery, midline stability, and shoulder endurance after high-volume pulling and hinging.