CrossFit Mile Zero – CrossFit

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Strength

Power Clean

3 Power Clean

– Use lightweight that can be cycled smoothly for 3 Touch and Go reps

* Complete a set every 90 seconds *

Workout (Time)

Shortbread

Freedom (RX+)

4 rounds

400m Run

12 Pull Ups

10 Hang Power Cleans (135/95)

Independence (RX)

4 rounds

300m Run

12 Jumping Pull Ups

10 Hang Power Cleans (115/85)

Liberty

4 rounds

200m Run

12 Bar Rows

10 Hang Power Cleans (Light)

Target time: 9-11minutes

Time cap: 15minutes

Choose a weight and pull up scale where you can go unbroken.

This workout is mind over matter. Find your tempo and hold it.

If you really want a challenge, push the run.

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)