CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Run 10 Russian Swings (moderate) 100m Single Arm Farmers Carry (moderate) 5 Push Press (moderate) 5 Ring Rows Performance AMRAP 35 24/18 Cal Bike or 300m Run 10 Russian Swings (70/53) 100m Farmers Carry (35/25) 5 Push Press (95/65) 5 Pull Ups Compete AMRAP 35 30/24 Cal Bike or 400m Run 10 Russian Swings (70/53) 100m Farmers Carry (50/35) 5 Strict Handstand Push Ups 5 Chest to Bar Pull Ups or 3 Muscle Ups Goal: 5+ Rounds Quality over speed. Aim for 1 round every 5-6 minutes. Everything unbroken. Keep the run/bike comfortable and transitions easy.
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