CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (3 Rounds for time ↓ shorter is better)

Fitness

0-10:00 Minutes

1200m Row

10-20:00 Minutes

3 Rounds

20 Jumping Pull Ups

20 Russian Swings

20-30:00

800m Run Together

Performance

0-10:00 Minutes

1500m Row

10-20:00 Minutes

3 Rounds

20 Pull Ups

20 American Swings (53/35)

20-30:00

1200m Run Together

Competition

0-10:00 Minutes

1800m Row

10-20:00 Minutes

3 Rounds

30 Pull Ups

30 American Swings (53/35)

20-30:00

1600m Run Together