CrossFit 11/12/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Rounds and Reps)


Freedom (RX+)

30:00 Amrap

30/24 Calorie Assault Bike

6 Rope Climbs

Independence (RX)

30:00 Amrap

30/24 Calorie Assault Bike

4 Rope Climbs


30:00 Amrap

20/16 Calorie Assault Bike

6 Zombie Climbs

Target number of Rounds: 9-10 rounds

Minimum number of Rounds: 7 rounds

Try to go one for one on movements.  For a bigger challenge, split the bike and rope climbs equally.

Saturday is an extra day of fitness.  Settle in and have fun.


Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose