CrossFit Mile Zero – CrossFit

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Strength

Back Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%)

Front Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%)

Workout (Time)

Silver Bells

Freedom (RX+)

Teams of 2

10 rounds (each/1:1)

200/175m Row or 250m Run

Independence (RX)

Teams of 2

10 rounds (each/1:1)

175m/150m Row or 200m Run

Liberty

Teams of 2

10 rounds (each/1:1)

30 seconds Max Meter Row

(Partner one rows 30-seconds while partner 2 rests. Switch every 30-seconds)

Target time each set: 40-50 seconds

Time cap each set: 60 seconds

One Rower per group.

Get uncomfortable, but don’t full send this one.

Quick transitions with your partner.

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)