CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

For Time

Teams of 2

3 Rounds

300m Run

20 RKB

20 Ring Rows

2 Rounds

20 Cal Bike

20 RKB

20 Jumping Pull Ups

1 Round

30 Cal Row

20 RKB

20 Jumping PU + Box Dips

Performance

For Time

Teams of 2

3 Rounds

400m Run

30 RKB (53/35)

20 Pull Ups

2 Rounds

30 Cal Bike

30 RKB (53/35)

20 C2B Pull Ups

1 Round

30 Cal Row

30 RKB (53/35)

20 Jumping BMU

Competition

For Time

Teams of 2

3 Rounds

400m Run

30 RKB (70/53)

20 Pull Ups

2 Rounds

30 Cal Bike

30 RKB (70/53)

20 C2B Pull Ups

1 Round

30 Cal Row

30 RKB (70/53)

20 BMU
Time Cap 24 mins

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

Single-Leg DB RDL – 3 x 8/side

Tall Kneeling Banded Lat Pulldown – 3 x 12

Copenhagen Side Plank – 2 x 20–30s/side

Goal:

Rebuild posterior chain integrity, shoulder stability, and trunk control after heavy barbell and high-volume conditioning.