CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Biff Tannen
Freedom (RX+)
Teams of 2
1600m Run
12 Rope Climbs or 36 Strict Pull Ups
50 Bench Press (155/95)
12 Rope Climbs or 36 Strict Pull Ups
1600m Run
Independence (RX)
Teams of 2
1200m Run
10 Rope Climbs or 30 Strict Pull Ups
50 Bench Press (135/85)
10 Rope Climbs or 30 Strict Pull Ups
1200m Run
Liberty
Teams of 2
1000m Run
12 Zombie Rope Climbs
50 Dumbbell Bench Press (light)
12 Zombie Rope Climbs
1000m Run
Target time: 20-25minutes
Time cap: 32minutes
Break the runs into 100, 200, or 300m Intervals
Rope Climbs and Bench Press can be split however you’d like.
Choose a partner you like and have fun!
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)