CrossFit – Wed, Jan 3

CrossFit Mile Zero – CrossFit

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Workout

“I have class and you dont” (AMRAP – Rounds and Reps)

Freedom (RX’d)

14:00 AMRAP

14/11 Calorie Row

14 Deadlifts (155/105)

28 Crossovers

Independence

14:00 AMRAP

12/10 Calorie Row

12 Deadlifts (135/95)

18 Crossovers (OR 36 Double Unders)

Liberty

14:00 AMRAP

10/8 Calorie Row

10 Dumbbell Deadlifts (light)

28 Single Unders

Target number of Rounds: 4.5+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

Gymnastics/Core

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch