CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 5×3/3 Elevated Deadlift (5×5, light to moderate weight) Toes-To-Bar (5×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance AMRAP 20 8 Toes to Bar 5 Hang Cleans (135/95) 14/12 Cal Row or 150m Run Compete Faster Goal Rounds: 6+ Low Skill, High Volume, Endurance Test. Do your best to settle in to an uncomfortable pace and hold it. Keep your movements close to minimize transitions.Read more