CrossFit Mile Zero – CrossFit

Partner WOD

Lupo (Time)

Fitness

Buy In: 750m Row

90 Wall Ball Shots (14/10)

70 Deadlifts (moderate)

70 Hand Release Push-Ups

50 Step Ups (24/20 in)

50 Abmat Sit Ups

30 Burpees

30 Hang Power Cleans (moderate)

30 Push Presses (moderate)

20 Weighted Lunges (14/10)

10 Thrusters (moderate)

Cash-Out: 750m Row

Performance/Compete

Buy In: 1000m Row

100 Wall Ball Shots (20/14)

90 Deadlifts (135/95)

80 Hand Release Push-Ups

70 Box Jumps (24/20)

60 Toes-to-Bars

50 Burpees

40 Power Cleans (135/95)

30 Push Presses (135/95)

20 Weighted Lunges (20/14)

10 Thrusters (135/95)

Cash-Out: 1000m Row

Goal Time: 35 Minutes

Time Cap: 40 Minutes

Alternate as desired with partner.

Minimal downtime. Be ready to take over for your partner when they need to rest.

It’s long, rest is short, use your rest wisely to minimize your heart rate.