CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

Teams of 2

On a Running Clock – Teams of 2:

100 ft Sandbag Lunge

35/25 Cal Bike

100 ft Sandbag Lunge

Rest until Minute 10

30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20)

EMOM x 10:

5 Pull-Ups

10 Push-Ups

15 Air Squats

40:00–52:00 | Part 3 – Final Push (Minute 20+)

At Minute 20:

20 Power Snatches

600m Run

Performance

Teams of 2

On a Running Clock – Teams of 2:

100 ft Sandbag Lunge

50/35 Cal Bike

100 ft Sandbag Lunge

Rest until Minute 10

30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20)

EMOM x 10:

5 Pull-Ups

10 Push-Ups

15 Air Squats

40:00–52:00 | Part 3 – Final Push (Minute 20+)

At Minute 20:

20 Power Snatches (95/65)

600m Run

Competition

Teams of 2

On a Running Clock – Teams of 2:

100 ft Sandbag Lunge

50/35 Cal Bike

100 ft Sandbag Lunge

Rest until Minute 10

30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20)

EMOM x 10:

5 Pull-Ups

10 Push-Ups

15 Air Squats

40:00–52:00 | Part 3 – Final Push (Minute 20+)

At Minute 20:

20 Power Snatches (135/95)

600m Run

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional – Simple Structure)

3 Sets:

12 Bulgarian Split Squats / leg (DB or bodyweight)

15 Banded Lat Pulldowns

30s Front Plank + 10 Shoulder Taps

20 Calf Raises (slow tempo)

Purpose:

Build unilateral leg strength for lunging patterns

Support pulling endurance

Reinforce trunk stability after long mixed-modal work