WOD – Page 9 – CrossFit Mile Zero

14

Jan

CrossFit – Wed, Jan 15

January 14, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.

14

Jan

CrossFit – Wed, Jan 15

January 14, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.

14

Jan

CrossFit – Wed, Jan 15

January 14, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.

14

Jan

CrossFit – Wed, Jan 15

January 14, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.

14

Jan

CrossFit – Wed, Jan 15

January 14, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.