CrossFit – Mon, Jan 22

CrossFit Mile Zero – CrossFit

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Power Clean + Front Squat

10x (2 Power Clean + 1 Front Squat)

*Use a weight that can be cycled smoothly for Touch and Go reps

*Complete on a 1:30 Clock


Tony Stark (AMRAP – Rounds and Reps)

Freedom (RX+)

15:00 AMRAP

200m Run or Row

15 Toes to Bar

200m Run or Row

10 Burpees to Target

200m Run or Row

5 Front Squats (155/105)

Independence (RX)

15:00 AMRAP

200m Run or Row

12 Toes to bar

200m Run or Row

8 Burpees to Target

200m Run or Row

4 Front Squats (115/80)


15:00 AMRAP

150m Run or Row

10 Hanging Knee Raises

150m Run or Row

10 Up Downs

150m Run or Row

5 Goblet Squats (light)

Target number of Rounds: 3+ Rounds

Minimum number of Rounds before scaling: 2.5 rounds

Slow and steady pace throughout the workout. Do your best to manage your heart rate.

Take your time setting up for Front Squats. Brace the clean and knock them out when you’re ready.

Score every 50m as 1 rep.


Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch