CrossFit Mile Zero – CrossFit
Strength
Bench Press
7×3, Last 2 Sets at 70%
* Complete a set on the 2 minutes *
Shoulder Press
7×3, Last 2 Sets at 70%
* Complete a set on the 2 minutes *
Push Press
7×3, Last 2 Sets at 70%
* Complete a set on the 2 minutes *
Workout (AMRAP – Rounds and Reps)
Mr. Feeny
Freedom (RX+)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
Independence (RX)
16 min AMRAP
12 Alternating Hang Dumbbell Clean and Jerk (35/25)
10 Burpee Over Dumbbell
8 Toes to Bar
Liberty
16 min AMRAP
10 Alternating Hang Dumbbell Clean and Push Press (light)
8 Up Downs
6 Hanging Knee Raises
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Steady pace throughout the AMRAP, before pushing the gas for the final 90 seconds.
Check the clock after finishing your first round and try to hold the pace before kicking it up a notch to finish.
The transitions add up, stay moving.
1 Round every 2 minutes is groovin
Mobility (Checkmark)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)