CrossFit 01/12/2023

CrossFit Mile Zero – CrossFit

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Power Clean + Front Squat (6x(3+2))

Building to Moderate Weight as extended warm up

Workout (Time)


Freedom (RX+)

Teams of 2

6 sets (each/1:1)

50 Double Unders

10 Front Squats (135/95)

5 Power Cleans (135/95)

Independence (RX)

Teams of 2

6 sets (each/1:1)

35 Double Unders

10 DB Front Squats (35/25)

5 DB Power Cleans (35/25)


Teams of 2

6 sets(each/1:1)

50 Single Unders

10 Dumbbell Squats (light)

5 Dumbbell Power Cleans (light)

Target time each set: sub 1 minute 30 seconds

Time cap each set: 2 minutes

This is a hard pace workout. Come out at 85-90% so you can sustain your rounds.

Rest is short, so don’t burn yourself out early.

Use the same bar or set of dumbbells for the workout.

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)