CrossFit Mile Zero – CrossFit
Workout (Time)
12 Days of Christmas
Freedom (RX+)
12 Days of Christmas
1 Rope Climb
2 Squat Cleans (155/105)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Overs (30”/24”)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
Independence (RX)
12 Days of Christmas
1 Pull Up
2 Shoulder to Overhead (75/115)
3 Power Cleans (75/115)
4 Burpees
5 Deadlifts (75/115)
6 Hand Release Push Ups
7 Toes to bar
8 Wall Ball (14/10)
9 Box Step Ups (20/24)
10 Lunges (75/115)
11 Jumping Pull Ups
12 Thruster (75/115)
Target time: 25-30 minutes
Time cap: 45 minutes
Pick a weight that you can handle, it’s going to get long.
Settle in to a maintenance pace and then send it when you finish your thrusters!
Cooldown/Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)