CrossFit Mile Zero – CrossFit

WOD

Metcon (Calories)

Fitness

Every 3 Minutes x10 Rounds

Odd Rounds

-30 Single Unders

-Max Cal Bike

Even Rounds

-15 Wallballs

-30 Single Unders

Performance

Every 3 Minutes x10 Rounds

Odd Rounds

-30 Double Unders

-Max Cal Bike

Even Rounds

-20 Wallballs (20/14)

-30 Double Unders

Compete

Every 3 Minutes x10 Rounds

Odd Rounds

-30 Heavy Single Unders

-Max Cal Bike

Even Rounds

-20 Wallballs (20/14)

-30 Heavy Single Unders

Goal: 90 Seconds Work, 90 Seconds Rest

Cap: 2:00

Quality over Quantity.

Aim for 70-80% effort each round.

Choose weights/reps that allow you to move through unbroken.

Stop the bike round at 90 seconds. Score total calories for all 5 odd rounds.