CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Fitness

1200m/1500m Row (alt every 200/250m)

20-15-10

Wallballs over Rig

Horizontal Bar Push Ups

Synchro Air Squats

1200m/1500m Row (alt every 200/250m)

Performance

1600m/2000m Row (alt every 200/250m)

30-20-10

Wallballs over Rig (20/14)

Hand Release Push Ups

Synchro Air Squats

1600m/2000m Row (alt every 200/250m)

Goal: Under 30 Minutes

Time Cap: 35 Minutes

Settle in to a pace early and take breaks often. Especially on the push ups.

Remember once you’re in to the round work, 50% is in Round 1!