CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Jump, I Jump” Freedom (RX+) With a Partner, 3 Rounds: 50/38 Calorie Assault Bike (Or 40/34 Calorie Echo Bike) 50 Wall Balls (20/14) (10’/9’) 40/32 Calorie Assault Bike (Or 32/26 Calorie Echo Bike) 30 Wall Balls (20/14) Independence (RX) With a Partner, 3 Rounds: 41/35 Calorie Assault Bike (Or 38/30 Calorie Echo Bike) 50 Wall Balls (14/10) (10’/9’) 33/27 Calorie Assault Bike (Or 28/22 Calorie Echo Bike) 30 Wall Balls (14/10) Liberty With a Partner, 3 Sets: 32/26 Calorie Assault Bike 30 Wall Ball Thrusters (light) 28/22 Calorie Assault Bike 30 Wall Ball Thrusters (light) Break up reps as needed. Keep the sets large enough to not be excessive, but small enough they remain unbroken. RX and RX+ athletes must transition with high 5s while yelling “OH YEA!” or “YOUR TURN BROTHER!” Cooldown/Mobility Metcon (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell...
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