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“Miracle Mile”

C4 CrossFit Benchmark WOD

10.2K 118
  • For Time
  • 400 meter Run
  • 25 Kettlebell Swings (55/35 lb)
  • 200 meter Farmers Walk (55,40/35,30 lb)
  • 200 meter Waiters Walk (40/30 lb)
  • 25 Box Jumps (24/20 in)
  • 100 meter Sprint
  • 100 meter Walking Lunges
  • 100 meter Sprint
  • 100 meter Walking Lunges
  • 5 Burpees
  • 400 meter Medicine Ball Run (20/14 lb)

For the farmers walk carry one kettlebell and one dumbbell, different weights. For the waiters walk use only the dumbbell.


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The oldest mention we’ve found for this Benchmark WOD is from C4 CrossFit (Richmond, TX, USA) who posted it as their workout of the day for February 2, 2012.

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