CrossFit 11/18/2023

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Reps)

Freedom (RX+)

Every 1:30 (16 sets)

10/12 Calorie Bike

Max Clean (125/185)

Independence (RX)

Every 1:30 (16 sets)

10/12 Calorie Bike

Max Snatch (95/135)

Liberty (Scaled)

Every 1:30 (16 sets)

8/10 Calorie Assault Bike (7/9 Calorie Echo Bike)

Max Alt DB Snatch

TARGET SCORE

Target Reps Each Set 3-5

Alternate Rounds with Partner

Hit the bike hard. Slow down, take a deep breath, and hit smooth clean singles.

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)