CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (2 Rounds for time)
Freedom (RX+)
0:00-15:00
14Rounds
8 Wallballs (20/14)
4 Devils Press (35/25)
15:00-Finish
80 Burpee Box Jump Overs (24/20)
80 Cal Bike
Independence (RX)
0:00-15:00
12Rounds
8 Wallballs (14/10)
4 Devils Press (25/15)
15:00-Finish
60 Burpee Box Jump Overs (20/16)
60 Cal Bike
For the first section partners should alternate rounds (6 Rounds Each).
For the second section complete the burpee box overs before taking on the bike.
Slow down, relax, and have fun.
Coodown/Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)