CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for distance) “BikeErg Lactate Threshold” 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 37 Min Workout Metcon (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 12 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 10 Burpee over Rower Liberty 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 8 Up Downs Target time is sub 75 seconds, so scale calories and reps to allow for athletes to have at least 30+ seconds of rest. * See Coaches Notes for Limited Equipment and Large Class Option
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