Mayhem Affiliate 10/15/2022

CrossFit Mile Zero – CrossFit

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Sled Push (Checkmark)

Every 2:00 x 6 Rounds, Down and Back. 3 Each Athlete (90/135)

Metcon (Time)

“Sour Punch Straws”

Freedom (RX+)

5 Rounds

20 Synchro Toes to Bar (Or 40 GHD’s)

30 Handstand Push Ups (OR 20 Strict Handstand Push Ups)

Independence (RX)

5 Rounds

15 Synchro Toes to Bar (Or 20 Knees to Elbows)

24 Handstand Push Ups


6 Rounds

15 Synchro Hanging Knee Raises

20 Dumbbell Push Press (light)

Target time: 10-12 minutes

Time cap each set: 16 minutes

Short, quick sets for Toes to Bar and HSPU.

Avoid Burnout!

200m Run (Time)

Max Effort 200m Run
Every 2:00 x 6 Rounds.  3 Each Athlete

Partner WOD


Metcon (Checkmark)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)