CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Reps)
“Dachshund”
Freedom (RX+)
5 sets: 3:00 AMRAP
20 Synchro Russian Swings (35/53)
40 Box Overs (24/20)
Max Slamball over Box (20/30), 30″ Box
-rest 3:00 between sets-
Independence (RX)
5 sets: 3:00 AMRAP
15 Synchro Russian Swings (35/53)
30 Box Overs (24/20)
Max Slamball over Box (20/30), 30″ Box
rest 3:00 between sets
Liberty
5 sets: 3:00 AMRAP
12 Synchro Russian Swings
12 Box Overs (16/20)
Max Slamball to Shoulder
rest 3:00 between sets
Target number of reps each set: 20-30 total reps
Minimum number of reps before scaling: 15 reps
Work with your partner on KB descent
Split the Box Overs as Needed
Hammer the Slamballs over Box!
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)