CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 30

600m Bike

10 Russian KB Swings

100′ KB Suitcase Carry

300m Row/Ski

Performance

AMRAP 30

800m Bike

10 Russian Swings (53/35)

100’ KB Suitcase Carry (53/35)

400m Row/Ski

Compete

AMRAP 30

1000m Bike

10 Russian Swings (70/53)

100’ KB Suitcase Carry (70/53)

500m Row/Ski

Goal: 4+ Rounds

Quality over time. 1 Round every 6-7 Minutes

Bike/Row should be at 70-80% capacity.

Slow and Steady.