CrossFit Mile Zero – CrossFit

CONDITIONING

500m Row (Time)

Max Effort 500m Row
Warm Up Intervals

200m Easy Row

100m Sprint

300m Easy Row

250m Goal Pace

WOD

Metcon (Time)

Fitness

600m Row

8 Burpee Deadlifts

200′ Farmers Carry

500m Row

8 Burpee Deadlifts

200′ Farmers Carry

400m Row

8 Burpee Deadlifts

200′ Farmers Carry

Performance

For Time

800m Row

8 Burpee Deadlifts (35s/25s)

200′ Farmers Carry (35s/25s)

600m Row

8 Burpee Deadlifts (35s/25s)

200′ Farmers Carry (35s/25s)

400m Row

8 Burpee Deadlifts (35s/25s)

200′ Farmers Carry (35s/25s)

Competition

For Time

1000m Row

8 Burpee Deadlifts (50s/35s)

200′ Farmers Carry (50s/35s)

800m Row

8 Burpee Deadlifts (50s/35s)

200′ Farmers Carry (50s/35s)

600m Row

8 Burpee Deadlifts (50s/35s)

200′ Farmers Carry (50s/35s)