CrossFit Mile Zero – CrossFit

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Workout (Time)

Thai Pepper

Freedom (RX+)

Partner WOD

12,000/10,000m Bike or 6,000/5,000m Row or 3.5mile run

* Only 1working at the same time (1 resting) – switch as desired

Independence (RX)

Partner WOD

10,000/8,000m Bike or 5000/4000m Row or 3Mile Run

Liberty

Partner WOD

5,000/4,000m Bike or 3,000/2,400m Row or 2 Mile Run

Target time: 20-24 minutes

Time cap: 30 minutes

Break it up as desired. Go for distances or to equalize skill, switch on time domains.

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)