CrossFit 11/21/2023

CrossFit Mile Zero – CrossFit

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Power Clean + Front Squat


*Complete on a 2:00 Clock*


Workout (AMRAP – Rounds and Reps)

”Ciders mulling, turkey’s turkeying, yams are yamming.”

Freedom (RX+)

7:00 AMRAP

3 Power Cleans (185/125)

5 Box Jumps (30/24)

Independence (RX)

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)


7:00 Amrap

5 Dumbbell Hang Power Cleans (moderate)

8 Box Step Ups (20/16)

Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 rounds

Short reps here means fast rounds. Try not to come out the gate too hot.

Both movements are explosive. Be intentional with box jumps as the rounds progress.

When in doubt, step up.


Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose