CrossFit 10/31/2023

CrossFit Mile Zero – CrossFit

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10×2 Power/Squat Snatch at 60-75% of 1RM Snatch

* Complete a set every 90 seconds *


Workout (Time)

Trick or Treat

Freedom (RX+)

6 Rounds

10 Toes to Bar

5/5 Hang DB Snatch (55/35)

40 Double Unders

Independence (RX)

6 Rounds

8 Toes to Bar

5/5 Hang DB Snatch (35/25)

30 Double Unders


6 Rounds

10 Hanging Knee Raises

5/5 Hang Dumbbell Clean and Jerks (light)

45 Single Unders

Target time: 8-10 minutes

Time cap: 12 minutes

This is a higher intensity workout, come out with a strong pace that you can maintain.

It gets grippy in the later rounds, Take short rests on the toes to bar to avoid forearm burnout.


Mobility (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)