CrossFit 10/20/2023

CrossFit Mile Zero – CrossFit

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Single Arm Dumbbell Press

5×6/6. Build to a moderate to heavy weight. Stabilize your midline with opposite arm.

*Complete on a 2:30 Clock*

Straight Leg Bridges (Checkmark)

5×15. Keep legs straight and hold top for 1 second.

*Complete on a 2:30 Clock*


Workout (AMRAP – Rounds and Reps)


Freedom (RX+)

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Independence (RX)

Change the Power Cleans to (135/95)


Change to Dumbbell Hang Power Cleans (light) and inch worms

Target Round: Round of 6 Wall Walks

Minimum Round before scaling:

Round of 5 Wall Walks

The first few rounds go by fast, but pace yourself from the beginning to keep your heart rate down.

The push pull combo gets spicy. Make sure to hit clean singles when needed and shake out the arms during wall walks.


Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)