CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (Distance)

EMOM x 8

Minute 1: 50 ft OH Plate Carry

Minute 2: 50 ft HS Walk

WOD

Metcon (Time)

Fitness

3 Rounds For Time

25 Wall Balls

15 Burpee Box Step Ups

100m Farmers Carry

Performance

3 Rounds For Time

25 Wall Balls (14/10)

15 Burpee Box Jumps 20/16

100m Farmers Carry (35s/25s)

Compete

3 Rounds For Time

25 Wall Balls (20/14)

15 Burpee Box Jumps 24/20

100m Farmers Carry (50s/35s)
Time Cap is 16 Minutes

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Single Arm KB Overhead Hold – 3 x :30/side

Strict HSPU or Pike Push-Ups – 3 x 6

Heavy Suitcase Carry – 3 x 40 ft/side

Purpose:

Build overhead durability and midline strength to support wall balls and handstand work.