CrossFit Mile Zero – CrossFit

CONDITIONING

Rowing Intervals (Time ↓ Shorter is Better)

E2:30MOM x 5

250m Row at Goal Pace

Score the Slowest Round

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 20

200m Row

50m Farmers Carry

50′ Burpee Broad Jumps

100m Slamball Hold Carry

Performance

AMRAP 20

250m Row

50m Farmers Carry (35s/25s)

100′ Burpee Broad Jumps

100m Slamball Hold Carry (40/30)

Competition

AMRAP 20

300m Row

50m Farmers Carry (50s/35s)

100′ Burpee Broad Jumps

100m Sandbag Hold Carry (60/50)