CrossFit Mile Zero – CrossFit

Workout

Lord Voldemort (2 Rounds for time)

Freedom (Rx+)

Every 6 Minutes x 6 (3 Sets Each)

500m Row + 20 Burpees

1000m Bike + 30 GHD Situps

Independence (Rx)

Every 6 Minutes x 6 (3 Sets Each)

400m Row + 20 Burpees

800m Bike + 20 GHD or 30 Stick Situps

Liberty

Every 6 Minutes x 6 (3 Sets Each)

250m Row + 15 Up/Down

500m Bike + 20 Abmat Situps

Goal: 3-3:30

Cap: 4:00

As close to 1:1 work to rest as you can.

You should have at least 2 minutes of rest before starting the next interval. Adjust your reps accordingly.

Score is slowest round of each interval.