CrossFit 05/13/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)


Freedom (RX+)

Teams of 2

250 Wallballs (20/14)

200/150 Calorie Row

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

Independence (RX)

Teams of 2

200 Wallballs (14/10)

150/120 Calorie Row

100 Box Jumps (20/16)

50 Devil’s Press (35’s/25’s)


100 Wall Ball Thrusters (light)

75/60 Calorie Row

50 Box Step-ups (20/16)

25 Dumbbell Clean and Jerks (light)

Target time: 24-26 minutes

Time cap: 30 minutes

Partner up with someone of similar skill to keep equipment needs minimal between partners.

Break up the reps as needed to stay as fresh as you can, as long as you can.

Slow down, scale back, enjoy yourselves. It’s Saturday.


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)