Announcements

Bring a Buddy Week is Monday 11/6 through Saturday 11/11.

Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!

CrossFit Mile Zero – CrossFit

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Strength/Accessory

Workout

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Freedom (RX’d)

7:00 AMRAP

10 Power Snatch (75/55)

3 Bar Muscle Ups

(KG conv: 34/25)

Independence

7:00 AMRAP

10 Power Snatch (65/45)

6 Chest to Bar

(KG conv: 29/20)

Liberty

7:00 AMRAP

10 Dumbbell Snatch (light)

6 Jumping Pull Ups

Target number of Rounds: 8+ rounds

Minimum number of Rounds before scaling: 6 Rounds

Large Class Target number of Rounds: 8+ rounds

Large Class Minimum number of Rounds before scaling: 6 Rounds

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch