Mayhem Affiliate 10/14/2022

CrossFit Mile Zero – CrossFit

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Back Squat (7×2)

Front Squat (7×2)


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Freedom (RX+)

5 Rounds

400m Run

15 Overhead Squats (95/65)

Independence (RX)

5 Rounds

400m Run

12 Overhead Squats (75/55)


5 Rounds

300m Run

15 Dumbbell Front Squats (light)

Target time: 14-16 minutes

Time cap: 20 minutes

Maintain pace set in the first round

Aim for unbroken squats

The place to make up time is on the run, don’t sandbag the later rounds!


Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)