CrossFit 01/19/2023

CrossFit Mile Zero – CrossFit

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Back Squat (7×5, Last 2 Sets at 80%)

Front Squat (7×5, Last 2 Sets at 80%)

Workout (Time)


Freedom (RX+)

50 GHD’s (Or 50 Stick Sit Ups)

5 Rope Climbs (Or 20 Strict Pull Ups)

100 Wall Balls (20/14)

Independence (RX)

50 Stick Sit Ups

16 Strict Pull Ups

100 Wall Balls (14/10)


50 Sit Ups

20Jumping Pull-ups

100 Wall Ball Thrusters (light)

Target timet: 8-10minutes

Time cap: 14minutes

Focus on clean reps for pull ups and wallballs.

Partition movements as needed to stay fresh.

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)