Announcements
Bring a Buddy Week is Monday 11/6 through Saturday 11/11.
Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!
CrossFit Mile Zero – CrossFit
Strength/Accessory
Workout
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Freedom (RX’d)
7:00 AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Ups
(KG conv: 34/25)
Independence
7:00 AMRAP
10 Power Snatch (65/45)
6 Chest to Bar
(KG conv: 29/20)
Liberty
7:00 AMRAP
10 Dumbbell Snatch (light)
6 Jumping Pull Ups
Target number of Rounds: 8+ rounds
Minimum number of Rounds before scaling: 6 Rounds
Large Class Target number of Rounds: 8+ rounds
Large Class Minimum number of Rounds before scaling: 6 Rounds
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch