CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Reps)

“This is the Kingdom”

Freedom (RX+)

10 sets: (5 per partner)

1:30 AMRAP

15/12 Calorie Row

Max Reps Snatch (135/95)

*Score is the total number of snatch reps

Independence (RX)

10 sets: (5 per partner)

1:30 AMRAP

12/10 Calorie Row

Max Reps Snatch (115/80)

Liberty

10 sets: (5 per partner)

1:30 AMRAP

10/8 Calorie Row

Max Reps Dumbbell Snatch (light)

Target number of reps each set: 8+ reps

Minimum number of reps before scaling: 5 reps

The Row should be done in 50 seconds or less

Touch and Go Possible, but Quick Singles are the way to go

Should be 60-75% of 1 RM

Cooldown/Mobility

Metcon (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)