CrossFit Mile Zero – CrossFit
Partner WOD
Partner Workout (Time)
Typhoon Lagoon
Mayhem Affiliate version of 2023 Semifinals Workout 6
Independence (RX)
For time:
20 Overhead Squats (115/80)
1000m row
6 Wall Walks
3 Legless Rope Climb (OR 6 Regular Rope Climbs)
30 Handstand Push Ups
3 Legless Rope Climb (OR 6 Regular Rope Climbs)
6 Wall Walks
1000m row
20 Overhead Squats (115/80)
Liberty
For time:
20 Dumbbell Front Squats (light)
800m Row
6 Inch Worms or 1/2 Wall Walks
6 Zombie Rope Climbs
30 Bar Push Ups
6 Zombie Rope Climbs
6 Inch Worms or 1/2 Wall Walks
800m Row
20 Dumbbell Front Squats (light)
Target time: 18:00-22:00
Time cap: 25:00
Break up movements so that you can remain efficient throughout.
Rest between movements here is important. Don’t get into the movement before your body is ready.
Slow down and have fun with your partner, close out the week!
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)