CrossFit 11/26/2022

CrossFit Mile Zero – CrossFit

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Workout (Time)

“Food Coma”

Freedom (RX’d)

Teams of 2

150/120 Calorie Assault Bike (Or 120/100 Calorie Echo)

100 Front Squats (135/95)

50 Synchro Bar Facing Burpees

Independence (RX)

Teams of 2

120/100 Calorie Assault Bike (Or 100/80 Calorie Echo)

100 Front Squats (95/65)

40 Synchro Bar Facing Burpees


Teams of 2

100/80 Calorie Bike Erg

100 Dumbbell Front Squats (light)

30 Synchro Up Downs

Target time: 21-23 minutes

Time cap: 30 minutes

Split up the reps to keep intensity.

Time is going to be made or lost with the finale.  Keep on moving for burpees.

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose