CrossFit Mile Zero – CrossFit
Partner WOD
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Mayhem for Freedom (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 24Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders
Independence (RX)
AMRAP 24Minutes
15 Toes to bar (OR 20 Knees to Elbows)
40 Thrusters (35/25)
75 Double Unders
Liberty
AMRAP 24Minutes
20 Sit Ups
30 Dumbbell Thrusters (light)
100 Single unders
Target Rounds: 6+
Minimum Rounds before Scaling: 4
Alternate as needed with your partner.
Two choices for this workout: end the week with a nice easy cooldown WOD or make sure your affairs are in order and push this one hard.