CrossFit 01/17/2023

CrossFit Mile Zero – CrossFit

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Deadlift (7×5, Last 2 Sets at 80%)

Workout (Time)


Freedom (RX+)


Dumbbell Thruster (50s/35s)

Dumbbell Box Step ups (50s/35s)(24/20)

20/16 Calorie Bike Or 300m Run

Independence (RX)


Dumbbell Thruster (35s/25s)

Dumbbell Box Step ups (35s/25s)(24/20)

16/14 Calorie Bike Or 200m Run



Wall Ball Thruster (light)

Wall Ball Box Step ups (light)(20/16)

12/10 Calorie Bike Or 100m Run

Target time: 7-9 minutes

Time cap: 11 minutes

Use a weight that is CHALLENGING, but allows you to move near consistently.

Thrusters in 1-2 Sets each round.

Dumbbells can rest however for the step ups.

The middle round makes it spicy, get through it.

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back