CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Teams of 3

Fitness

For Time:

3 Rounds:

30 High Knees

30 Deadlifts

2 Rounds:

20 Jumping Pull Ups

20 Power Cleans

1 Round:

40 Cal Bike

15 Zombie Rope Climbs

Performance

For Time:

3 Rounds:

30 Toes-to-Eye Level

30 Deadlifts (185/135)

2 Rounds:

20 Jumping Bar Muscle-Ups

20 Power Cleans (135/95)

1 Round:

50 Cal Bike

15 Rope Climbs

Competition

For Time:

3 Rounds:

30 Toes-to-Bar

30 Deadlifts (225/155)

2 Rounds:

20 Bar Muscle-Ups

20 Power Cleans (185/125)

1 Round:

50 Cal Bike

15 Rope Climbs

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

2–3 Sets:

10–12 Tempo Romanian Deadlifts (light)

20–30s Hollow Hold

15 Banded Hamstring Curls

Goal:

Restore posterior-chain balance, reinforce core stability, and promote recovery after heavy axial loading.