CrossFit Mile Zero – CrossFit

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Strength

2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:)

2 Power Cleans + 1 Push Jerk (@65% of 1RM)

Strength

Front Squat (3-2-1-1-1 build up in weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“Supreme Pizza”

Freedom (RX+)

12 minute AMRAP

10 Strict Pull-ups

15 GHD’s (Or 15 V-Ups)

10 Box Jump Overs (24/20)

Independence (RX)

12 minute AMRAP

10 Pull-ups

15 GHD’s + 6in Riser(Or 15 V-Ups)

10 Box Jump Overs (20/16)

Liberty

12 minute AMRAP

10 Ring Rows

15 Sit ups

10 Box step ups (20/16)

Target number of rounds: 5-6 rounds

Minimum number of rounds before scaling: 4

* See Coach Notes for Limited Equipment, and Large Class Option

Cooldown

Metcon (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)