CrossFit Mile Zero – CrossFit

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Partner Workout (Time)

Oaken

Freedom (RX+)

Teams of 2

2000/1750m Row

200 Wall Balls (20/14)

2000/1750m Row

100 Dumbbell Box Step Ups (24/20)(50s/35s)

2000/1750m Row

Independence (RX)

Teams of 2

1750/1500m Row

150 Wall Balls (20/14)

1750/1500m Row

100 Dumbbell Box Step Ups (20/16)(35s/25s)

1750/1500m Row

Liberty

Teams of 2

1000/850m Row

100 Wall Ball Thrusters (light)

1000/850m Row

100 Box Step Ups (24/20)

1000/850m Row

Target time: 28-32 minutes

Time cap: 40 minutes

Break up reps with partner as needed so that you can keep intensity high.

Start the row hard and settle in.

Relax, have fun, enjoy the start of the weekend.

Coodown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)