CrossFit Mile Zero – CrossFit

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Fitness

4 rounds

300m Run

20 Box Step Ups

20 Wall Balls

Performance

5 Rounds

400m Run

20 Box Jumps 20/16

20 Wall Balls 14/10

Extra Credit

Metcon (Checkmark)

Optional Post-Class Accessory

2–3 Sets:

15 Banded Terminal Knee Extensions

20–30s Wall Sit

15 Tibialis Raises

Intent:

Support knee health, quad endurance, and lower-leg resilience after high-volume jumping.