CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

Partner WOD – “Daniel”

50 Jumping Pull-Ups

300m Run

21 Thrusters

800m Run

21 Thrusters

300m Run

50 Jumping Pull-Ups

Directly into:

80/60 Cal Bike

Performance

Partner WOD – “Daniel”

50 Pull-Ups

400m Run

21 Thrusters (65/45)

800m Run

21 Thrusters (65/45)

400m Run

50 Pull-Ups

Directly into:

100/90 Cal Bike

Competition

Partner WOD – “Daniel”

50 Pull-Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-Ups

Directly into:

100/90 Cal Bike
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Simple Partner Flow:

Banded Lat Pulldowns – 3 x 15

Tempo Goblet Squats – 3 x 10 @ 3-sec down

Dead Hang – 3 x :30–:45

Goal:

Restore shoulders, reinforce squat mechanics, and decompress grip after high-volume pulling.