CrossFit 04/29/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)

Swordfish

Freedom (RX+)

Teams of 2

10 Rope Climbs (Or 30 Strict Pull Ups)

50 Burpee Box Get Overs 30/24)

300 Wall Balls (20/14)

50 Burpee Box Get Overs 30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Independence (RX)

Teams of 2

8 Rope Climbs (Or 24 Strict Pull Ups)

50 Burpee Box Get Overs 24/20)

240 Wall Balls (20/14)

50 Burpee Box Get Overs 24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty

Teams of 2

12 Zombie Climbs (Or 30 Jumping Pull Ups)

30 Up Down + Box Step Up (low)

200 Wall Ball Thrusters (light)

30 Up Down + Box Step Up (low)

12 Zombie Climbs (Or 30 Jumping Pull Ups)

Target time: sub 25 minutes

Time cap: 30 minutes

Partner with someone similarly skilled for less equipment.

Try to match the back half time to the front half. This workout gets significantly harder halfway through the wallballs.

Slowdown, scale if needed, and have some fun.

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)