CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
Freedom (RX+)
5 Rounds for Time
20 Pull Ups
30 Wallballs (20/14)
400m Run or 500m Row
Freedom (RX)
No change
Liberty
20 Jumping Pull Ups
30 Wallballs (14/10)
300m Run or 400m Row
Target Time: 18-22 Minutes
Time Cap: 25 Minutes
Each round should be completed in roughly 4 minutes. Take a look at the clock following Round 1 to make sure you’re on pace and adjust if necessary.
Divide pull ups and wallball shots evenly. Run/Row Together.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)