CrossFit Mile Zero – CrossFit

Partner WOD

Lupo (Time)

Fitness

1000m Row

90 Wallballs (14/10)

80 Deadlifts (moderate)

70 Hand Release Push Ups

60 Toes to Bar

50 Box Jumps/Step Ups (24/20)

40 Burpees

30 Clean and Jerk (moderate)

20 Alternating Lunges (14/10)

10 Thrusters (moderate)

1000m Row

Performance/Compete

1250m Row

90 Wallballs (20/14)

80 Deadlifts (135/95)

70 Hand Release Push Ups

60 Toes to Bar

50 Box Jumps (30/24)

40 Burpees

30 Clean and Jerk (135/95)

20 Alternating Lunges (20/14)

10 Thrusters (135/95)

1250m Row

Goal Time: 35 Minutes

Time Cap: 40 Minutes

Alternate as desired with partner.

Pick a weight that keeps you moving.

Settle in, it’s a long one!