CrossFit 03/14/2023

CrossFit Mile Zero – CrossFit

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Build to a Heavy 1 RM, 2 RM, 3 RM.

* On a 2:15 Clock *

* Newer Athletes build to a heavy triple. Not a max!*

Workout (Time)

Saint Patrick

Freedom (RX+)

For time, partition any way:

1600m Run or 4000m Bike

80 Toes to Bar

Independence (RX)

1200m Run or 3000m Bike

60 Toes to Bar


1000m Run or 2500m Bike

80 Hanging Knee Raises

Target time: 13-15 minutes

Time cap: 18 minutes

Choose the run distances to act as a recovery for Toes to Bar.

Pace accordingly so you don’t front or backload one movement too much.

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)