CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Howdy Partner” Partner Throwdown Friday Freedom (RX+): 800m run (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 800m run (split) Individual Option: 400m run 100 double unders 50...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders...Read More