CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

800m Run or 1000m Row

20 Power Snatches (light) or alternating DB Snatches (moderate)

40 Hanging Knee Raises

800m Run or 1000m Row

40 Hanging Knee Raises

20 Power Snatches (light) or alternating DB Snatches (moderate)

800m Run or 1000m Row

Performance

1200m Run or 1500m Row

20 Power Snatches (95/65)

40 Toes to bar

800m Run or 1000m Row

40 Toes to bar

20 Power Snatches (95/65)

1200m Run or 1500m Row

Compete

1600m Run or 2000m Row

25 Power Snatches (135/95)

50 Toes to bar

800m Run or 1000m Row

50 Toes to bar

25 Power Snatches (135/95)

1600m Run or 2000m Row

Goal Time: 25-28 Minutes

Time Cap: 30 Minutes

Alternate as desired with partner.

Run/row should be broken up into 200/250m intervals.

Use your rest wisely to minimize your heart rate.