CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
Fitness
Teams of 2 For Time (split reps):
80 Deadlifts
80 Cal Row
80 DB Box Step-Overs
80 High Knees
At minute 20 → Both partners complete 1 Mile Run
Performance
Teams of 2 For Time (split reps):
100 Deadlifts (185/115)
100 Cal Row
100 DB Box Step-Overs (35/25)(20/16)
100 Toes-to-Eye Level
At minute 20 → Both partners complete 1 Mile Run
Compete
Teams of 2 For Time (split reps):
100 Deadlifts (225/155)
100 Cal Row
100 DB Box Step-Overs (50/35)(24/20)
100 Toes-to-Bar
At minute 20 → Both partners complete 1 Mile Run
Cap: 30 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Optional Accessory: 3 Rounds
B-Stance RDL (DBs, controlled) – 3×8/side
Side Plank + Hip Lift – 3×0:20/side
Wall Slides (seated against wall) – 3×8