CrossFit Mile Zero – CrossFit

View Public Whiteboard

Partner WOD

Metcon (Time)

Fitness

For Time (Teams of 3):

45 High Knees

400m Run

45 DB Deadlifts

600m Run

45 DB Snatches

800m Run

45 Devil Press

Performance

For Time (Teams of 3):

45 Toes-to-Eye Level

400m Run

45 DB Deadlifts (35s/25s)

800m Run

45 DB Snatches (35/25)

1200m Run

45 Devil Press (35s/25s)

Compete

For Time (Teams of 3):

50 Toes-to-Bar

400m Run

50 DB Deadlifts (50s/35s)

800m Run

50 DB Snatches (50/35)

1200m Run

50 Devil Press (50s/35s)
Cap: 35 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Optional Accessory: 3 Rounds

Focus: Overhead mobility, shoulder integrity, trunk strength

KB Arm Bar Stretch – 2×0:30/side

Wall Walk to Nose-to-Wall Hold – 3×0:20

Side-Lying Windmill – 2×6/side