CrossFit Mile Zero – CrossFit

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Partner WOD

Donald for Fantasy Fest King! (Time)

Freedom (RX+)

Buy In/Cash Out: 1200m Row

50 Wallballs (Each) over Rig (20/14)

300m Run Together

50 Patty Cake Push Ups

300m Run Together

50 Lateral Hops (Each)

300m Run Together

Independence (RX)

Buy In/Cash Out: 1000m Row

50 Wallballs (Each) over Rig (14/10)

250m Run Together

40 Patty Cake Push Ups

250m Run Together

50 Lateral Hops (Each)

250m Run Together

Liberty (Beginner)

Buy In/Cash Out: 800m Row

35 Wallballs (Each) over Rig (14/10)

200m Run Together

35 Patty Cake Push Ups

200m Run Together

35 Lateral Hops (Each)

200m Run Together

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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