CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

Teams of 2 – AMRAP 30:

Buy In: 1 Mile Run (together)

Then split:

20 Synchro high Knees

20 Sandbag Cleans (AHAP)

20 Cal Row

20 Synchro Push-Ups

Performance

Teams of 2 – AMRAP 30:

Buy In: 1 Mile Run (together)

Then split:

20 Synchro Toes 2 Eye Level

20 Sandbag Cleans (AHAP)

20 Cal Row

20 Synchro Push-Ups

Compete

Teams of 2 – AMRAP 30:

Buy In: 1 Mile Run (together)

Then split:

20 Synchro T2B

20 Sandbag Cleans (AHAP)

20 Cal Row

20 Synchro Push-Ups
Cap: 30 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

3 Sets:

15 Banded Good Mornings

20 Hanging Knee Raises

15 Banded Face Pulls

Goal: Posterior chain recovery and shoulder stability reinforcement after long partner effort.