CrossFit 09/11/2023

CrossFit Mile Zero – CrossFit

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Back Squat

8×2, Last 3 Sets at 85%

*Complete on a 2:00 Clock*

Front Squat

8×2, Last 3 Sets at 85%

*Complete on a 2:00 Clock*


Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Freedom (RX)

20 min AMRAP

2 Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)


20 min AMRAP

2 Bar Muscle Ups (Or 6 Chest to Bars)

4 Handstand Push ups

8 Kettlebell Swings (53/35)


20 min AMRAP

2 Jumping Pull Ups

4 Hand Release Push Ups

8 Russian Kettlebell Swings (moderate)

Target number of Rounds: 14+ Rounds

Minimum number of Rounds before scaling: 10 rounds

This workout moves fast at the start. Pace yourself early so that you can hold on as time progresses.

One Round every 60-90 seconds is high volume.

The rest should be between movements, not during. Set yourself up to knock out reps unbroken.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)