CrossFit 09/10/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“Going to Work”

Freedom (RX+)

20 Sets (Partners Alternate Movements)

200m Run

10 Toes to Bar

3 Power Cleans (105/155)

Independence (RX)

20 Sets (Partners Alternate Movements)

200m Run

10 Knees to Elbows

3 Power Cleans (75/115)


20 Sets (Partners Alternate Movements)

150m Run

10 Hanging Knee Raises

6 Sandball Slams (light)

Target time each set: 1:30-1:45

Time cap each set: 2 minutes


Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

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 Banded Pushups

10 Strict Pullups

15 Ring Push Ups

15 DB Spider Curls

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

50yd KB Front Racked/Overhead Carry (right racked/left overhead)

50yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t round-
[Banded Pushups](

[Ring Pushups](

[DB Spider Curls](

[Overhead Plate Situps](

[Strict Hanging Leg Raise](

[Seated Oblique twist w/ med ball](

[Alligator Rolls](

[KB Front Racked/Overhead Carry](


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](