CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 15: Teams of 2
30 Synchro High Knees
20 Partner Deadlifts both athletes hold the bar together
10 Devil Press
Performance
AMRAP 15: Teams of 2
30 Synchro T2Eye Level
20 Partner Deadlifts (225/155) both athletes hold the bar together
10 Devil Press (35s/25s)
Compete
AMRAP 15: Teams of 2
30 Synchro T2B
20 Partner Deadlifts (315/225) both athletes hold the bar together
10 Devil Press (50s/35s)
Cap: 15 mins
Clean (Build to 1RM Clean )
10 minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Optional Accessory: 3 Rounds
B-Stance RDL – 3×8/side: Reinforce unilateral posterior chain control and protect hamstrings.
Hanging Knee Raise + Slow Eccentric – 3×6: Strengthen core compression and improve T2B mechanics.
Tall Kneeling Landmine Press – 3×10: Build shoulder stability and overhead resilience post-Devil Press.