CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 30

300m Run

10 Horizontal Bar Push Ups

50” Walking Lunges

300m Row

Performance

AMRAP 30

300m Run

15 Hand Release Push Ups

50’ DB Walking Lunge (35/25)

400m Row

Compete

AMRAP 30

400m Run

15 Deficit Push Ups

50’ DB Walking Lunge (50/35)

500m Row

Goal Rounds: 5+

Quality over speed

Run/Row should be at 70-80% capacity.

Slow and steady.