CrossFit 07/22/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)


Freedom (RX+)


Front squats (135/95)

Bar-facing burpees

150m Farmers Carry (2×50/35))

**Split reps as desired.

Independence (RX)


Front squats (115/75)

Synchro Bar-facing burpees

200m Sandbag (50/30) carry after each round (OR 150m Carry with (70/50) OR 150m Farmers Carry (2×35/25))

(KG conv: 52/34 Barbell, SB1 25/15, SB2 30/25.5, FC 15/10)

**Split reps as desired.



Dumbbell Front squats (light)

Synchro Up Downs

100m Farmers Carry (light)

**Split reps as desired.

Target time: 18-20 minutes

Time cap: 25 minutes

Communicate with your partner on how you want to break this up.

The first few rounds will take some time. Once you get in to the Round of 12 you’ll see some light at the end of the tunnel, hold on.

Slow down, relax, and close out your week.

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)