CrossFit 11/01/2022

CrossFit Mile Zero – CrossFit

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Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)

Clean Grip Deadlift (3×3 @ 90% 1RM Clean)


Metcon (Time)

“Pebbles Flintstone”

Freedom (RX+)


Deadlift (155/105)

Box jump Overs (24/20)

Independence (RX)


Deadlift (135/95)

Box jump Overs (20/16)



Kettlebell Sumo Deadlift (light)

Box Step ups (20/16)

Target time: 10-12 minutes

Time cap: 14 minutes

“Smooth is Fast, Fast is Smooth”

Make sure to stay tight on deadlifts.  Move with a purpose and do your best not to move to fast.  Your goal is to protect your back at all costs.  Don’t be afraid to go lighter.

Heart rate is going to elevate.  Do your best to control your breathing as you move round to round.

Legs are going to get heavy fast.  Don’t hesitate to step on the box.


Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)