CrossFit Mile Zero – CrossFit

Workout

The Perry (4 Rounds for reps)

Compete (Rx+)

AMRAP 8

800m Run

20 Cal Row

10 Cal Bike

—2 Min Rest—

AMRAP 8

30 Cal Bike

400m Run

10 Cal Row

—2 Min Rest—

AMRAP 8

30 Cal Row

20 Cal Bike

200m Run

—2 Min Rest—

AMRAP 8

400m Run

20 Cal Row

20 Cal Bike

Performance (Rx)

AMRAP 8

600m Run

15 Cal Row

10 Cal Bike

—2 Min Rest—

AMRAP 8

20 Cal Bike

300m Run

10 Cal Row

—2 Min Rest—

AMRAP 8

20 Cal Row

10 Cal Bike

200m Run

—2 Min Rest—

AMRAP 8

300m Run

15 Cal Row

15 Cal Bike

Fitness

AMRAP 8

400m Run

12 Cal Row

6 Cal Bike

—2 Min Rest—

AMRAP 8

10 Cal Bike

200m Run

8 Cal Row

—2 Min Rest—

AMRAP 8

15 Cal Row

10 Cal Bike

100m Run

—2 Min Rest—

AMRAP 8

200m Run

8 Cal Row

8 Cal Bike

Goal: 1 Round per AMRAP

Pacing pacing pacing!

Hit each 8 minute piece as if it were an AMRAP 15.

Consistent, sustainable intensity.

Score is total reps. 50m run = 1 rep.