CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

5 Rounds for Time

15 Knees to Chest or Alt V-Ups

250m Run

2 Zombie Rope Climbs

250m Row

Performance

5 Rounds for Time

15 Toes to Bar

300m Run

2 Rope Climbs

300m Row

Compete

5 Rounds for Time

15 Toes to Bar

400m Run

3 Rope Climbs

400m Row

Goal: Under 25 Minutees

Cap: 30 Minutes

Quality over Quantity.

Run/Row at 70-80%

Practice T2B to refine rope technique.