CrossFit 12/07/2022

CrossFit Mile Zero – CrossFit

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Snatch Deadlift + Power Snatch

3 Snatch Deadlift + 2 Power Snatch x 5 sets

* Work up to a comfortable heavy *

Workout (Time)

Jake LockHURT

Freedom (RX+)

1000/850m Row or 1000m/800m Run

75 Wall Balls (20/14)

25 Burpee Pull-ups

Independence (RX)

1,000/850m Row or 1000m/800m Run

75 Wall Balls (14/10)

15 Burpee Pull-ups


750/650m Row or 800m/600m Run

50 Wall Ball Thrusters

20 Up Downs + Jumping Pull-ups

Target time: 11-13 minutes

Time cap: 15 minutes

The goal is a hard row or run. 3:30 for the guys and 4:00 for the girls. Get after it to start.

If you’re exhausted after the row/run. You did it right. Now the workout really starts.

Big sets on the wallballs.

Stay steady on burpee pull ups to finish it out.

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)