CrossFit 08/27/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Partner WOD

Metcon (AMRAP – Rounds and Reps)

“Cheese Pizza”

Freedom (RX+)

AMRAP 10 x2 sets:

100m Run Each

12 Bench Press (135/95)

20 Toes to Bar

20 Dumbbell Box Step Ups (50/35) (20in box)

-Rest 5:00 between AMRAPs-


AMRAP 10 x2 sets:

100m Run Each

12 Bench Press (115/80)

20 Kness to elbows

20 Dumbbell Box Step Ups (35/25) (20)

-Rest 5:00 between AMRAPs-

Target number of rounds each set: 3+ rounds


Metcon (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t round-
[Lat Pulldowns – Neutral Close Grip](

[Lying DB Pullover on Bench](


Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](

[Foot Smash](

[Hands smash](