CrossFit Mile Zero – CrossFit
Workout (Time)
Poke Bowls
Freedom (RX+)
Teams of 2
50-40-30-20-10
Calorie Row
Strict Handstand Push Ups
DB Bench Press (55/35)
300m Run after each round (150m each)
Independence (RX))
Teams of 2
50-40-30-20-10
Calorie Row
Handstand Push Ups
DB Bench Press (35/25)
300m Run after each round (150m each)
Liberty
Teams of 2
30-25-20-15-10
Calorie Row
Dumbbell Push Press (light)
DB Dumbbell Bench Press (light)
200m Run after each round
Target time: 24-26minutes
Time cap: 30minutes
Break up the reps as needed with your partner to keep intensity up.
Row should get faster as calories move down.
Settle in and have fun with your partner.