CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (7×5, Build to a Moderate Weight)

Push Press (7×5, Build to a Moderate Weight)

WOD

Metcon (Time)

Fitness

Every 3 Minutes for 5 Rounds

15 Wallballs

8/7 Cal Bike or 100m Run

Performance

Every 3 Minutes for 5 Rounds

20 Wallballs (20/14)

12/10 Cal Bike or 150m Run

Compete

Every 3 Minutes for 5 Rounds

20 Wallballs (20/14)

15/12 Cal Bike or 200m Run

Goal: Work/Rest greater than 1:1

Cap: 1:30

Go unbroken on the wallballs

Hammer the start of the bike or the turnaround of the run.

Score is the slowest of rounds 2-5.