CrossFit Mile Zero – CrossFit

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Strength/Accessory

Pull-ups

7×3

*Complete on a 2:00 Clock

Workout

Workout (Time)

Thunderstruck

Freedom (RX+)

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Bar

10 Wall Balls (20/14)

Independence (RX)

7 Rounds

7 Hand Release Push Ups

7 Dumbbell Snatches (50/35)

7 Toes to Bar

7 Wall Balls (20/14)

Liberty

5 Rounds

10 Bar Push Ups

10 Dumbbell Snatches (light)

10 Hanging Knee Raises

10 Wall Balls Thrusters (light)

Target time: 13-15 minutes

Time cap: 20 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)