CrossFit 03/25/2023

CrossFit Mile Zero – CrossFit

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Partner WOD

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

Mayhem for Freedom (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 24Minutes

20 Toes to bar

40 thrusters (45/35)

100 double unders

Independence (RX)

AMRAP 24Minutes

15 Toes to bar (OR 20 Knees to Elbows)

40 Thrusters (35/25)

75 Double Unders


AMRAP 24Minutes

20 Sit Ups

30 Dumbbell Thrusters (light)

100 Single unders

Target Rounds: 6+

Minimum Rounds before Scaling: 4

Alternate as needed with your partner.

Two choices for this workout: end the week with a nice easy cooldown WOD or make sure your affairs are in order and push this one hard.