CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

3 Rounds for Time

25/20 Cal Row

50’ Up/Down Broad Jumps

25/20 Cal Ski

2 Sled Pushes

25/20 Cal Bike

200m Run

Performance

3 Rounds for Time

30/24 Cal Bike

50’ Burpee Broad Jumps

30/24 Cal Row

4 Sled Pushes

30/24 Cal Ski

200m Sandbag Run (65/55)

Compete

3 Rounds for Time

35/28 Cal Ski

50’ Burpee Broad Jumps

35/28 Cal Bike

6 Sled Pushes

35/28 Cal Row

200m Sandbag Run (100/65)

Goal: 25-30 Minutes

Cap: 30 Minutes

Cardio intervals in 2-2:30.

Sleds will jam things up. Move on if they’re being used and jump on when they’re free.

Cardio should leave room in reserve.