CrossFit Mile Zero – CrossFit
Strength
Deadlift (7×3)
Build to a moderate or heavy triple
Partner WOD
Workout (Time)
“Post-Feast Nap”
Freedom (RX+)
In Teams of 2 For Time
1000 meter Run (Or 1200/1000m Row)
80 American Swings (35/53)
800 meter Run (Or 1000/850m Row)
60 American Swings (35/53)
400 meter Run (Or 500/400m Row)
40 American Swings (35/53)
Independence (RX)
In Teams of 2 For Time
800 meter Run (Or 1000/850m Row)
80 Russian Swings (35/53)
600 meter Run (Or 800/700m Row)
60 Russian Swings (35/53)
400 meter Run (Or 500/400m Row)
20 Russian Swings (35/53)
Liberty
In Teams of 2 For Time
500 meter Run (Or 500/400m Row)
30 Dumbbell Push Press (light)
400 meter Run (Or 400/350m Row)
20 Dumbbell Push Press
300 meter Run (Or 300/225m Row)
10 Dumbbell Push
Target time: 15-17 minutes
Time cap: 20 minutes
Break up reps as needed.
Looking for efficacy and efficiency. Don’t go to the point of movement breakdown.
Move nice and easy following any gluttony!