CrossFit 7/13/2022

CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“Partner Tommy V”

Freedom (RX+)

21 Thrusters (each) (115/80)

12 Rope Climbs (split)

15 Thrusters (each) (115/80)

9 Rope Climbs (split)

9 Thrusters (each) (115/80)

6 Rope Climbs (split)

Individual Option:

21 Thrusters (115/80)

6 Rope Climbs

15 Thrusters (115/80)

4 Rope Climbs

9 Thrusters (each) (115/80)

2 Rope Climbs

Independence (RX)

21 Thrusters (each) (95/65)

9 Rope Climbs (split)

15 Thrusters (each) (95/65)

6 Rope Climbs (split)

9 Thrusters (each) (95/65)

3 Rope Climbs (split)

Liberty (Scaled)

15 Dumbbell Thrusters (each) (light)

30 Jumping Pull-ups (split)

12 Dumbbell Thrusters (each) (light)

20 Jumping Pull-ups (split)

9 Dumbbell Thrusters (each) (light)

10 Jumping Pull-ups (split)

Target time: 10-12 minutes

Time cap: 18 minutes

* See Coaches Notes for Limited

Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)