CrossFit 12/01/2022

30
Nov

CrossFit 12/01/2022

CrossFit Mile Zero – CrossFit

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Strength

Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *)

Workout (AMRAP – Rounds and Reps)

AMRAP 10

Freedom (RX+)

10 Deadlifts (105/155)

10 Burpees over Bar

30 Double Unders

Independence (RX)

10 Deadlifts (65/95)

10 Burpees

25 Double Unders

Liberty

8 Deadlifts

8 Up Downs

25 Single Unders

Target Rounds 5+

Minimum Rounds before Scaling 3.

Keep a steady pace throughout.

Try to move through everything unbroken.

Keep rest short if you take it.  The weight is light to keep you moving!

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back