CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
“Sour Gummy Worms”
Freedom (RX+)
AMRAP 30
40 Double Unders
5 Power Cleans (95/135)
8/10 Cal Assault Bike or 7/9 Echo Bike
*Alternate Rounds with Partner*
Independence (RX)
AMRAP 30
25 Double Unders
5 Power Clean (95/65)
7/9 Calorie Assault Bike or 6/8 Calorie Echo Bike
*Alternate Rounds with Partner*
Liberty
AMRAP 30 Minutes
30 Single Unders
5 Power Cleans
6/8 Calorie Assault Bike
Target number of Rounds: 20 rounds
Minimum number of Rounds before scaling: 15 rounds
Unbroken Jump Rope
Touch and Go Cleans
Go Hard on the Bike, Rest is Coming
Cooldown/Mobility
Metcon (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)