CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

320/260 Calorie Assault Bike or 250/200 Calorie Echo Bike

800m Run

100 American Swings (53/72)

50 Burpee Pull Ups

*Partition as needed

240/200 Calorie Assault Bike or 200/170 Calorie Echo Bike

800m Run

100 American Swings (35/53)

50 Pull Ups

*Partition as needed

TARGET SCORE

Target time: 28-32 minutes

Time cap: 40 minutes

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)