CrossFit Mile Zero – CrossFit

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Partner WOD

Tiger Shark (Time)

Freedom (RX+)

Buy In: 1000m Row

5 rounds

21 Dumbbell Shoulder to Overhead (35s/25s)

15 Deadlifts (185/125)

9 Box Jump Overs (30/24)

Cash Out: 1000m Row

Independence

Buy In: 800m Row

5 rounds

21 Dumbbell Shoulder to Overhead (25s/15s)

15 Deadlifts (155/105)

9 Box Jump Overs (24/20)

Cash Out: 800m Row

Liberty

Buy In: 600m Row

4 rounds

15 Dumbbell Push Press

12 Deadlifts

9 Step Ups

Cash Out: 600m Row

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)