CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

1000m Run or 2500m Bike

12 Strict Pull Ups with band or 8 Pull Up Negatives

200m Plate Walk (25/15)

30 Cal Row

100 Single Unders

30 Cal Row

200m Plate Walk (25/15)

12 Strict Pull Ups with band or 8 Pull Up Negatives

1000m Run or 2500m Bike

Performance

1200m Run or 3000m Bike

20 Pull Ups

200m Plate Walk (35/25)

40 Cal Row

80 Double Unders

40 Cal Row

200m Plate Walk (35/25)

20 Pull Ups

1200m Run or 3000m Bike

Compete

1600m Run or 4000m Bike

25 Pull Ups

200m Plate Walk (45/35)

50 Cal Row

100 Double Unders

50 Cal Row

200m Plate Walk (45/35)

25 Pull Ups

1600m Run or 4000m Bike

Goal: 25-30 Minutes

Cap: 35 Minutes

Done for quality not speed.

Easy transitions between movements.