CrossFit 10/03/2023

CrossFit Mile Zero – CrossFit

View Public Whiteboard


Rotational Med Ball Toss (Weight)

5×6, Complete on a 2:30 Clock

Deadbugs (No Measure)

5×12-20, Complete on a 2:30 Clock


Workout (Time)

“On October 3rd, he asked me what day it was”

Freedom (RX+)

Every 5:00 (4 sets)

300m Run

20/16 Calorie Row

Independence (RX)

Every 5:00 (4 sets)

250m Run

16/13 Calorie Row


Every 5:00 (4 sets)

200m Run

12/10 Calorie Row

Target time each set: 2-2:30

Time cap each set: 3 minutes

Ideally looking for a 1:1 work to rest ratio.

Come out with a hard pace that you can maintain within +/- 5 seconds Round 1 to Round 4.

Partner with someone of similar ability/shoe size if sharing equipment.


Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)