Mayhem Affiliate 07/21/2022

CrossFit Mile Zero – CrossFit

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Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM )


Strict Deficit Handstand Push-ups (5 sets of 50% max reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-


Metcon (Time)

“Callin’ Baton Rouge”

Freedom (RX+)

Teams of 2

200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)

125 Synchro Air Squats

* Split Bike calories as needed *

Individual Option:

75/55 Calorie Assault Bike

125 Air Squats

Independence (RX)

Teams of 2

175/130 Calorie Assault Bike or 150/120 Calorie Echo bike

125 Synchro Air Squats

Liberty (Scaled)

Teams of 2

150/120 Calorie Row

75 Synchro Air Squats

Target time: 13-15 minutes

Time cap: 20 minutes


Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](

[Single Leg Down Dog](