CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “They’ve ruined Cranberry Day.” Freedom (RX+) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 3:00 between sets- Independence (RX) 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell...Read More