CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 20
Partner 1: 150m Run
Partner 2: 4 Jumping Pull-ups + 8 Push-ups + 12 Air Squats
Partner 3: Rest (rotate stations after each completes a full station)
Performance
AMRAP 20
Partner 1: 200m Run
Partner 2: 5 Pull-ups + 10 Push-ups + 15 Air Squats
Partner 3: Rest (rotate stations after each completes a full station)
Compete
AMRAP 20
Partner 1: 200m Run
Partner 2: 5 Pull-ups + 10 Push-ups + 15 Air Squats
Partner 3: Rest (rotate stations after each completes a full station)
20 minute time cap
at Minute 20
10 Minutes to Build to a 3RM Deadlift
Deadlift (Build to a 3RM Deadlift)
10 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Optional Accessory: 3 Rounds
Reverse Sled Drag (if space permits) – 3 x 50m
Bulgarian Split Squats 3 x 6/6 leg
Hydration & Cool-Down Walk