CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 24 (Teams of 4)
Pair A (working while Pair B rests):
8 Deadlifts
10 Synchro Plate Ground-to-Overhead
12 High Knees
200m Run
Pair B:
Max Cal Row
Performance
AMRAP 24 (Teams of 4)
Pair A (working while Pair B rests):
8 Deadlifts (155/105)
10 Synchro Plate Ground-to-Overhead (25/15)
12 Toes-to-Eye Level
200m Run
Pair B:
Max Cal Row
Compete
AMRAP 24 (Teams of 4)
Pair A (working while Pair B rests):
8 Deadlifts (225/155 or scaled)
10 Synchro Plate Ground-to-Overhead (45/25)
12 Toes-to-Bar
200m Run
Pair B:
Max Cal Row
Rotation: Pairs switch every 2 rounds completed
24 minute time cap
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Posterior Chain & Core Stability
Farmer Carry + Sandbag Hold Complex – 3 rounds (build grip and core stability)
Deadbug DB Pullover – 3×10 (core anti-extension and overhead control)
GHD Hip Extensions – 3×15 (strengthen posterior chain and spinal erectors)