CrossFit 11/09/2022

CrossFit Mile Zero – CrossFit

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Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.)


Metcon (Time)


Freedom (RX+)

5 rounds

60 Double Unders

15 Stick Sit-ups

Independence (RX)

5 rounds

40 Double Unders

10 Stick Sit-ups


5 rounds

60 Single Unders

20 Sit Ups

Target time: 8-10 minutes

Time cap: 12 minutes

Steady Pace Rounds 1-2, before picking up the pace to finish if you can.

Smooth transitions, don’t waste time!


Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)