CrossFit Mile Zero – CrossFit

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Partner WOD

Brian Hughes (AMRAP – Rounds and Reps)

AMRAP 33

Freedom/Independence (RX)

2400M Med-ball Run (20/14), together

With the remaining time

7 Russian Kettlebell Swings (70/53)
29 Double Unders
18 Burpee Box Jump (24/20)

Liberty

2400m med-ball run (14/10), partitioned

With the remaining time

7 Russian Kettlebell Swings
50 Single Unders
18 Up/Down Step Ups (16/20)

Brian Hughes was a Captain of the Arrowhead Interagency Hotshots Firefighters and tragically died on July 29, 2018, while battling the Ferguson Fire near Yosemite National park in California. Brian was 33 years old on his last day of duty and is survived by his parents, sister and fiancé Paige, who is 4 months pregnant with their first child.
RX+/RX partners will run the full distance together, switching ball as needed. Scaled to alternate sprints with medball while one person rests.

This is a long, slow grind. Settle in early with your partner.

Once you’re inside, the only weighted movement is swings. Protect your back throughout.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)