CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Music City
Freedom (RX+)
Teams of 2
150/120 Calorie Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Bike
50 Power Snatches (135/95)
50/40 Calorie Bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
Independence (RX)
Teams of 2
120/100 Calorie Bike
10x100ft Farmer Carry (50s/35s) (5 each 1:1)
75/60 Calorie Bike
50 Power Snatches (95/65)
40/30 Calorie Bike
20 Muscle Ups or 40 Burpee Pull Ups
Liberty
Teams of 2
100/75 Calorie Bike
10x100ft Farmer Carry (light)
60/50 Calorie Bike
50 Dumbbell Snatch (light)
30/25 Calorie Bike
30 Burpee Jumping Pull Up
Target time: 30:00
Time cap: 40:00
This is a longer grind. Break reps up with your partner early to keep the intensity higher.
Find the best strategy for both of you to stay fresh as long as you can.
Embrace it. It’s a long one.
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)