CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

5 Rounds for Time

500m Run/750m Row/1500m Bike

30 Russian Swings

30 Knees to Chest

Performance

5 Rounds for Time

800m Run/1000m Row/2000m Bike

30 Russian Swings (53/35)

30 Toes to Bar

Compete

5 Rounds for Time

800m Run/1000m Row/2000m Bike

30 American Swings (53/35)

30 Toes to Bar

Goal: 25-30 Minutes

Cap: 35 Minutes

Alternate the Run/Row/Bike by 200/250/500.

Break the swings and toes to bar as needed.

Settle in early and have fun!