CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Calories)

“Open Arms”

Freedom (RX+)

6 Sets Each

AMRAP 2 Minutes

10 Bench Press (135/95)

Max Calorie Row

-Rest 2 minute between sets-

Independence (RX)

6 Sets

AMRAP 2 Minutes

10 Bench Press (95/65)

Max Distance Calorie Row

Rest 2 minute between sets

Liberty (Scaled)

6 Sets

AMRAP 2 Minutes

10 Dumbbell Bench (moderate)

Max Distance Calorie Row

Rest 2 minute between sets

Target Calories each set: 20/28 calories

Score total calories for Team

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)