CrossFit Mile Zero – CrossFit Strength DB Jump Squats (Weight) 6×3 Reverse Lunge (6×8/8, moderate weight, barbell or dumbbells) Banded Low Row (No Measure) 6×6 WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 20 Leg Lowers 400m Farmers Walk (moderate) Performance 90 Wallballs (20/14) 60 Cal Row 30 Toes to Bar 400m Farmers Walk (35s/25s) Compete 100 Wallballs (20/14) 70 Cal Row 40 Toes to Bar 400m Farmers Walk (50s/35s) Goal Time: Under 15 Minutes Time Cap: 20 Minutes Be ready for a high heart rate and break up movements when you need rest. The farmers walk can only be split into 4x100m.
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