CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 25

250m Run/Row

6 Ground to Overhead (135/95)

3 Rope Climbs

Independence (RX)

AMRAP 25

200m Run/Row

6 Ground to Overhead (95/65)

2 Rope Climbs

Liberty

AMRAP 25

200m Run/Row

6 DB Ground to Overhead (light)

2 Zombie Climbs or 10 Band Pull Ups.

Target Rounds: 8

Alternate movements with your partner.

Slow down on the run/row. Outside of rest, this is the chance for your heart rate to slow down.

It’s a longer workout, pace yourself early and dig in for the long haul.