CrossFit Mile Zero – CrossFit
Workout (Time)
Donkey + Dragon
Freedom (RX+)
Teams of 2
For Time
2000/1750m Bike or 800m Run
30 Front Squats (135/95)
2000/1750m Bike or 800m Run
24 Front Squats (135/95)
2000/1750m Bike or 800m Run
18 Front Squats (135/95)
Independence (RX)
Teams of 2
For Time
1600/1300m Bike or 800m Run
30 Front Squats (95/65)
1600/1300m Bike or 800m Run
24 Front Squats (95/65)
1600/1300m Bike or 800m Run
18 Front Squats (95/65)
Liberty
Teams of 2
For Time
1000/750m Bike Erg or 400m Run
30 Wall Ball Squats
1000/750m Bike Erg or 400m Run
24 Wall Ball Squats
1000/750m Bike Erg or 400m Run
18 Wall Ball Squats
Target time: 17 – 19 minutes
Time cap: 24 minutes
Split reps and movements as needed.
Break the bike/run evenly and with a modest number to keep intensity up.
Enjoy a longer workout with breaks.
Coodown/Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)