CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run or 2500m Bike Performance 1200m Run or 3000m Bike 20 Pull Ups 200m Plate Walk (35/25) 40 Cal Row 80 Double Unders 40 Cal Row 200m Plate Walk (35/25) 20 Pull Ups 1200m Run or 3000m Bike Compete 1600m Run or 4000m Bike 25 Pull Ups 200m Plate Walk (45/35) 50 Cal Row 100 Double Unders 50 Cal Row 200m Plate Walk (45/35) 25 Pull Ups 1600m Run or 4000m Bike Goal: 25-30 Minutes Cap: 35 Minutes Done for quality not speed. Easy transitions between movements.
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