CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“More Than A Memory”

Freedom (RX+)

10 Rounds

2 Rope Climbs (15ft)

6 Strict Handstand Push Up (Or 12 Push-ups)

12 Dumbbell Power Cleans (2×50/35)

Independence (RX)

10 Rounds

2 Rope Climbs (12ft)

6 Handstand Push Ups (or 12 Push-Ups)

12 Dumbbell Power Cleans (2×35/25)

Liberty (Scaled)

10 Rounds

4 Zombie Rope Climbs

8 Dumbbell Push Press

12 Dumbbell Power Cleans

Cooldown

Warm-up (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)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)