CrossFit Mile Zero – CrossFit

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Strength

Back Squat (7×3, Last 3 Sets at 75%)

Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:

* Work up to a Heavy, Unbroken set)

Cooldown/Mobility (Checkmark)

1:00 Barbell Grip Smash (each side)

1:00 Foam roll glutes (each side)

1:00 Trap Smash (each side)

Workout (AMRAP – Rounds and Reps)

Hawaiian Shave Ice

Freedom (RX+)

7:00 Amrap

3 Power Cleans (185/125)

5 Box Jumps (30/24)

Independence (RX)

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

Liberty

7:00 Amrap

5 Dumbbell Power Cleans (moderate)

8 Box Step Ups (20/16)

Target Rounds: 8+ rounds

Minimum Rounds before Scaling: 6 rounds

Keep a steady pace through each round, don’t come out hot!

Come to full extension with both feet on top of the box…every, single, rep.

This is a quick one, don’t over rest!