CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m Farmers Carry 1000m Run/1250m Row/2500m Bike Compete 1200m Run/1500m Row/3000m Bike 200m Farmers Carry (heavy) 100’ Bear Crawl (slow) 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl (slow) 200m Farmers Carry (heavy) 1200m Run/1500m Row/3000m Bike Goal Time: 30 Minutes Time Cap: 35 Minutes For quality, not time. Run/Row/Bike at 70-80% capacity. Choose a weight on the carry that forces you to break.
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