CrossFit 07/12/2022

CrossFit Mile Zero – CrossFit

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Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM )

*2-3 second pause at the bottom*


Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep


Metcon (Time)

“Any Way You Want It”

Freedom (RX+)

For Time:


Burpee Dumbbell Deadlift (2x50s/35s)

*10/8 Calorie Assault bike after each set

Independence (RX)


Burpee Dumbbell Deadlift (35s/25s)

9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set

Liberty (Scaled)

10:00 Amrap

5 Up Downs

10 Dumbbell Deadlifts

10/8 Calorie Assault Bike

Target time: 12-14 minutes

Time cap: 16 minutes

* See Coaches Notes for Limited Equipment and Large Class Option


Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](

[Seal Pose](

[Trap Smash](