CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Partner Tommy V”
Freedom (RX+)
21 Thrusters (each) (115/80)
12 Rope Climbs (split)
15 Thrusters (each) (115/80)
9 Rope Climbs (split)
9 Thrusters (each) (115/80)
6 Rope Climbs (split)
Individual Option:
21 Thrusters (115/80)
6 Rope Climbs
15 Thrusters (115/80)
4 Rope Climbs
9 Thrusters (each) (115/80)
2 Rope Climbs
Independence (RX)
21 Thrusters (each) (95/65)
9 Rope Climbs (split)
15 Thrusters (each) (95/65)
6 Rope Climbs (split)
9 Thrusters (each) (95/65)
3 Rope Climbs (split)
Liberty (Scaled)
15 Dumbbell Thrusters (each) (light)
30 Jumping Pull-ups (split)
12 Dumbbell Thrusters (each) (light)
20 Jumping Pull-ups (split)
9 Dumbbell Thrusters (each) (light)
10 Jumping Pull-ups (split)
Target time: 10-12 minutes
Time cap: 18 minutes
* See Coaches Notes for Limited
Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)