CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

4 Rounds for Quality

500m Run or 625m Row

100m Sandbag Over Shoulder Carry

100m Farmers Carry

Performance

4 Rounds for Quality

600m Run or 750m Row

100m Sandbag Over Shoulder Carry

100m Farmers Carry (35s/25s)

Compete

4 Rounds for Quality

800m Run or 1000m Row

150m Sandbag Over Shoulder Carry

100m Farmers Carry (50s/35s)

Goal Time: Under 30 Minutes

Time Cap: 35 Minutes

Run/Row at 70-80% intensity.

Settle in early to a pace and maintain a lower heart rate.

Keep the DBs straight on the farmers carry.