CrossFit 07/08/2023

CrossFit Mile Zero – CrossFit

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Workout (AMRAP – Rounds and Reps)

Party in the USA

Independence (RX)

Teams of 2

5 Rounds

Partner 1: 400m Run or 400m Row

Partner 2:


10 Pull-Ups (Or 8 Chest to Bars)

10 Box Overs (24/20)

10 Devils Press (35s/25s)


Teams of 2

5 Rounds

Partner 1: 300m Run or 300m Row

Partner 2:


10 Ring Rows

10 Box Overs (20/16)

10 Up Down + Dumbbell Clean and Jerk (light)

Target number of Rounds: 1.5+ rounds every set

Minimum number of Rounds before scaling: 1 round

Time Cap: 30 Minutes

Partners should run/row 5 times each.

Run/row at a steady pace so you can come in and attack the AMRAP, don’t burn yourself out on the metabolic side.

It’s a long Saturday workout, settle in to a pace you can maintain and work together with your partner.


Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose