CrossFit Mile Zero – CrossFit
Partner Workout (AMRAP – Rounds and Reps)
Big Booty Bloop
Freedom (RX+)
Teams of 2
AMRAP 30 Minutes
100m Dumbbell Farmer Carry (55s/45s)
50/40 Calorie Row
100 Synchro Lunges
Independence (RX)
Teams of 2
AMRAP 30 Minutes
100m Dumbbell Farmer Carry (45s/35s)
40/32 Calorie Row
70 Synchro Lunges
Liberty
Teams of 2
AMRAP 30 Minutes
100 Dumbbell Farmer Carry (light)
30/24 Calorie Row
40 Synchro Lunges
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Alternate Farmers Carry and Row as needed.
Communicate during lunges.
Slow down and enjoy yourselves!
Coodown/Mobility (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)