CrossFit 7/09/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Partner WOD

Metcon (10 Rounds for time)

“Grand Finale”

Freedom (RX’d)

Every 2:00 (10 sets)

200/175m Row

50 Double Unders


Every 2:00 (10 sets)

175/150m Row

35 Double Unders


Every 2:00 (10 sets)

150/125m Row

50 Single Unders

Target time each set: 1:10 – 1:20

Time cap each set: 1:30

* Limited Equipment and Large Class Option available in Coach Notes

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](

[Seal Pose](

[Trap Smash](