CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 15 (Teams of 3):

200m Run

20 High Knees

20 Thrusters @ 50% 1RM

Performance

AMRAP 15 (Teams of 3):

200m Run

20 Toes-to-Eye Level

20 Thrusters @ 50% 1RM

Compete

AMRAP 15 (Teams of 3):

200m Run

20 Toes-to-Bar

20 Thrusters @ 50% 1RM

Thruster (1RM Thruster – ~10 min)

At minute 15, 10 minutes to establish 1RM Thruster, off the rack

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Optional Accessory: 3 Rounds

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

KB Arm Bar Stretch – 2×0:30/side

Banded Deadbug Pulldown – 3×10