CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

Teams of 2 – AMRAP 24:

10 Deadlifts

20 Sandbag Lunges

10 Synchro Jumping Pull-Ups

200m Run

Performance

Teams of 2 – AMRAP 24:

10 Deadlifts (155/105)

20 Sandbag Lunges

7-10 Synchro Pull-Ups

200m Run

Compete

Teams of 2 – AMRAP 24:

10 Deadlifts (225/155)

20 Sandbag Lunges

10 Synchro Pull-Ups

200m Run

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Optional Accessory: 3 Rounds

Farmer Carry (heavy) – 3x40m

GHD Hip Extensions – 3×15

Pallof Press Hold – 3×15 sec/side