CrossFit Mile Zero – CrossFit
Strength
3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk)
Workout
Metcon (AMRAP – Rounds and Reps)
“Spicy Tuna Roll”
Freedom (RX+)
14-minute AMRAP
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
Independence (RX)
14-minute AMRAP
200m Run
2 rope climbs (12 ft) (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)
Liberty
14-minute AMRAP
150m Run
10 Jumping Pull-ups
10 Dumbbell Push Press (light)
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds
Recover on the Run
Move at a steady pace
Be Prepared for the DBs to get heavy!
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)