CrossFit 08/25/2022

CrossFit Mile Zero – CrossFit

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Metcon (Time)

“Pepperoni Pizza”

Freedom (RX+)

Teams of 2

8 sets (each/1:1)

500/450m Row

Independence (RX)

Teams of 2

8 sets (each/1:1)

500/400m Row


Teams of 2

8 sets (each/1:1)

300/250m Row

Target time each set: 1:45-1:50

Time cap each set: 2 minutes

* See Coaches Notes for Limited Equipment, and Large Class Option


Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)


Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min foot smash with Lacrosse ball (each side)
[Foot Smash with Ball](

[Tricep Smash](

[Banded overhead distraction](