CrossFit 02/17/2023

CrossFit Mile Zero – CrossFit

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3 Position Clean

3 Position Clean



-High Hang
Every 90 Seconds for 8 Rounds

-Use lightweight that can be cycled smoothly

Workout (AMRAP – Rounds and Reps)


Freedom (RX+)

18 min AMRAP

3 Power Cleans (185/125)


20 Wall Balls (20/14)

Independence (RX)

18 min AMRAP

3 Power Cleans (155/105)

8 Pull Ups

20 Wall Balls (14/10)


18 min AMRAP

8 Dumbbell Power Cleans (light)

8 Bar Rows

16 Wall Ball Thrusters (light)

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 4Rounds

Get your heart rate elevated through the pull ups and wall balls, slow down for the cleans.

Don’t worry about knocking this one out of the park, move at more of a recovery to moderate pace.

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)