CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time ↓ Shorter is Better)

Fitness

3 Rounds

25 Abmat Sit Ups

25 Slamballs

2 Rounds

20 Jumping Pull Ups

20 Deadlifts

1 Round

40 Cal Bike

15 Power Snatches

Performance

3 Rounds

30 Abmat Sit Ups

30 Slamballs (30/20)

2 Rounds

20 Pull Ups

20 Deadlifts (185/125)

1 Round

50 Cal Bike

15 Power Snatches (135/95)

Competition

3 Rounds

30 GHD Sit Ups

30 Slamballs (40/30)

2 Rounds

20 Chest to Bar Pull Ups

20 Deadlifts (225/155)

1 Round

50 Cal Bike

15 Power Snatches (155/105)