CrossFit Mile Zero – CrossFit
Partner WOD
Gala (Time)
Freedom (RX+)
Teams of 2 for 2 Rounds
300m Run or 750m Bike Together
20 Handstand Push Ups
300m Run or 750m Bike Together
40 Cal Row or Ski
300m Run or 750m Bike Together
60 Walking Lunges (35s/25s)
Independence (RX)
Teams of 2 for 2 Rounds
250m Run or 625m Bike Together
16 Handstand Push Ups
250m Run or 625m Bike Together
32 Cal Row or Ski
250m Run or 625m Bike Together
60 Walking Lunges (25s/15s)
Liberty
Teams of 2 for 2 Rounds
200m Run or 500m Bike Together
16 Hand Release Push Ups
200m Run or 500m Bike Together
32 Cal Row or Ski
200m Run or 500m Bike Together
48 Walking Lunges
Target time each round: 10 Minutes
Time cap: 25 Minutes
Cooldown/Mobility
Mobility (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)