CrossFit 11/07/2022

CrossFit Mile Zero – CrossFit

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Power Snatch

Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch)

Metcon (Time)

“The Rings of Power”

Freedom (RX+)

30 Pull-ups

75 Wall Balls (20/14) (10’/9’)

15 Bar Muscle Ups

Independence (RX)

25 Pull-ups

75 Wall Balls (14/10) (10’/9’)

20 Chest to Bar (Or 10 Bar Muscle Ups)


30 Ring Rows

75 Wall Ball Thrusters (light)

15 Jumping Pull-ups

Target time each set: 9-11 minutes

Time cap each set: 14 minutes

Pull Ups in Sets of 5-10

Big Wallball Sets, Shooting for 3-4 Sets total

Strong Kip for Muscle Ups/Chest to Bar.  We’re going through one round.  Make it count.



Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose