CrossFit 11/22/2023

CrossFit Mile Zero – CrossFit

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5xMax Effort

Run/Row (Checkmark)

150m Run/Row

Workout (Time)

“These are my Thanksgiving Pants.”

Freedom (RX+)

50 Burpees to 6in Target

2000/1750m Row

1600m Run

Independence (RX)

40 Burpees to 6 inch Target

1750/1500m Row

1200m Run


30 Up Downs

1000/850m Row

800m Run

Target time: 20 minutes

Time cap: 30 minutes

This a long, endurance piece. Settle in slow to moderate and hang in there.

If you’re intimidated by the big chunks of each movement, partition it up to keep it interesting.


Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)