CrossFit 12/24/2022

23
Dec

CrossFit 12/24/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (2 Rounds for time)

Freedom (RX+)

0:00-15:00

14Rounds

8 Wallballs (20/14)

4 Devils Press (35/25)

15:00-Finish

80 Burpee Box Jump Overs (24/20)

80 Cal Bike

Independence (RX)

0:00-15:00

12Rounds

8 Wallballs (14/10)

4 Devils Press (25/15)

15:00-Finish

60 Burpee Box Jump Overs (20/16)

60 Cal Bike

For the first section partners should alternate rounds (6 Rounds Each).

For the second section complete the burpee box overs before taking on the bike.

Slow down, relax, and have fun.

Coodown/Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)