CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
“Isildur”
Freedom (RX+)
30:00 Amrap
30/24 Calorie Assault Bike
6 Rope Climbs
Independence (RX)
30:00 Amrap
30/24 Calorie Assault Bike
4 Rope Climbs
Liberty
30:00 Amrap
20/16 Calorie Assault Bike
6 Zombie Climbs
Target number of Rounds: 9-10 rounds
Minimum number of Rounds: 7 rounds
Try to go one for one on movements. For a bigger challenge, split the bike and rope climbs equally.
Saturday is an extra day of fitness. Settle in and have fun.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose