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

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Strength/Accessory

EMOM 20 (Checkmark)

EMOM 20

5 Band Pull Apart and 5 Band Y’s

4 Alternating DB Snatch (ascending weight)

10 Good Mornings

3 Pull Ups

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+)

7:00 AMRAP

10 Alternating DB Snatch (50/35)

3 Bar Muscle Ups or 6 Chest to Bar Pull Ups

Independence (RX)

7:00 AMRAP

10 Alternating DB Snatch (35/25)

6 Pull Ups

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

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch