CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

800m Run/Ski

20 Box Step Ups

20 Alternating DB Snatches

600m Run/Ski

20 Box Step Ups

20 Alternating DB Snatches

400m Run/Ski

20 Box Step Ups

20 Alternating DB Snatches

200m Run/Ski

Performance

1000m Run/Ski

20 Box Step Ups (20)(35/25)

20 Alternating DB Snatches (35/25)

800m Run/Ski

20 Box Step Ups (20)(35/25)

20 Alternating DB Snatches (35/25)

600m Run/Ski

20 Box Step Ups (20)(35/25)

20 Alternating DB Snatches (35/25)

400m Run/Ski

Compete

1000m Run/Ski

20 Box Step Ups (20)(50/35)

20 Alternating DB Snatches (50/35)

800m Run/Ski

20 Box Step Ups (20)(50/35)

20 Alternating DB Snatches (50/35)

600m Run/Ski

20 Box Step Ups (20)(50/35)

20 Alternating DB Snatches (50/35)

400m Run/Ski

Goal: 20-25 Minutes

Cap: 28 Minutes

Quality over quantity.

Ditch the DB on Step Ups if needed.

Intentionally slow down the cardio to keep a conversational pace.