CrossFit 11/30/2023

CrossFit Mile Zero – CrossFit

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Clean Deadlift + Hang Power Clean + Power Clean (Weight)

10x(1+1+1). Working to a moderate to heavy weight. Don’t let go of the bar, touch and go reps.

*Complete on a 1:30 Clock


Workout (Time)

Smells like Teen Spirit

Freedom (RX+)

3 Rounds

30/24 Calorie Row or 300m Run

30 Kettlebell Swings (53/35)

Independence (RX)

3 Rounds

25/20 Calorie Row or 250 m Run

30 Kettlebell Swings (35/26)


3 Rounds

20/16 Calorie Row or 200m Run

20 Russian Kettlebell Swings (light)

Target time: 8-10 minutes

Time cap: 14 minutes

This is a fast pace. The row/run should not be comfortable.

Aim for unbroken swings or to be done in 2 sets or less.

If you want this workout to be exponentially harder, row/run faster.


Mobility (No Measure)

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

1 min Couch Stretch (each side)

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