CrossFit 12/30/2022

CrossFit Mile Zero – CrossFit

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Build up to 5 singles within 60-75% of 1RM Snatch

* On a 90 second clock *

Workout (Time)

The Final Countdown

Freedom (RX+)

3 Rounds

30 Wall Balls (20/14)

60 Double Unders

30 Toes to Bar

60 Double Unders

Independence (RX)

3 Rounds

30 Wall Balls (14/10)

50 Double Unders

20 Toes to Bar

50 Double Unders


3 Rounds

20 Wall Ball Thrusters (light)

60 Single Unders

20 Sit ups

60 Single Unders

Target time: 11-13 minutes

Time cap: 15 minutes

Goal is to complete Wallballs and Toes to Bar in 90 Seconds or Less.

Double Unders in 45-60 Seconds.

Jump rope is going to elevate your heart rate. Take a deep breath and attack the other two movements when you get there.

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)