CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Reps)

“City of Four Lakes”

Freedom (RX+)

Every 1:30 (16 sets)

10/12 Calorie Assault Bike (8/10 Calorie Echo Bike)

Max Snatch (105/155)

Independence (RX)

Every 1:30 (16 sets)

10/12 Calorie Assault Bike (8/10 Calorie Echo Bike)

Max Snatch (75/115)

Liberty (Scaled)

Every 1:30 (16 sets)

8/10 Calorie Assault Bike (7/9 Calorie Echo Bike)

Max Alt DB Snatch

TARGET SCORE

Target Reps Each Set 3-5

Alternate Rounds with Partner

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)