CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) 2022 into 2023! Freedom (RX+) Teams of 2 10 sets (each/1:1) 22 American Swings (53/72) 23/18 Calorie Row Independence (RX) Teams of 2 10 sets (each/1:1) 22 Russian Swings (35/53) 20/16 Calorie Row Liberty Teams of 2 10 sets (each/1:1) 15 Russian Swings 15/12 Calorie Row Target time: 25-30minutes Time cap: 35minutes Time cap each round: 3 minutes Alternate Rounds, Partner 1 completes full round before Partner 2 goes. Don’t let up the intensity. Dish out some high fives, smack some butts, have fun and finish if you can! Coodown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back
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