CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Freedom (RX+) 5 Rounds for Time 20 Pull Ups 30 Wallballs (20/14) 400m Run or 500m Row Freedom (RX) No change Liberty 20 Jumping Pull Ups 30 Wallballs (14/10) 300m Run or 400m Row Target Time: 18-22 Minutes Time Cap: 25 Minutes Each...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to...Read More