CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

400m Run/500m Row

20 Lunges

10 Cal Bike

20 Lunges

10 Cal Bike

200m Run/250m Row

20 Lunges

10 Cal Bike

20 Lunges

10 Cal Bike

400m Run/500m Row

Performance

600m Run/750m Row

200’ Walking Lunges

5 Cal Bike

150’ Walking Lunges

10 Cal Bike

300m Run/375m Row

100’ Walking Lunges

15 Cal Bike

50’ Walking Lunges

20 Cal Bike

600m Run/750m Row

Compete

800m Run/1000m Row

200’ Walking Sandbag Lunges

5 Cal Bike

150’ Walking Sandbag Lunges

10 Cal Bike

400m Run/500m Row

100’ Walking Sandbag Lunges

15 Cal Bike

50’ Walking Sandbag Lunges

20 Cal Bike

800m Run/1000m Row

Goal: 25-30 Minutes

Cap: 35 Minutes

Done for quality, not speed.

Easy transitions between movements.