CrossFit Mile Zero – CrossFit
Workout
Moreton Bay Bug (Time)
Freedom (RX+)
Teams of 2
18 Wall Walks
30 Power Cleans (115/80)
15 Wall Walks
25 Power Cleans (135/95)
12 Wall Walks
20 Power Cleans (155/105)
9 Wall Walks
15 Power Cleans (185/125)
6 Wall Walks
10 Power Cleans (205/135)
3 Wall Walks
5 Power Cleans (225/155)
Independence (RX)
Teams of 2
12 Wall Walk
30 Power Cleans (95/65)
10 Wall Walk
25 Power Cleans (115/80)
8 Wall Walk
20 Power Cleans (135/95)
6 Wall Walk
15 Power Cleans (155/105)
4 Wall Walk
10 Power Cleans (185/125)
2 Wall Walk
5 Power Cleans (205/135)
Liberty
Teams of 2
5x Inch Worms (each 1:1)
24 Dumbbell Power Cleans (light)
4x Inch Worms (each 1:1)
20 Dumbbell Power Cleans (light)
3x Inch Worms (each 1:1)
16 Dumbbell Power Cleans (light)
2x Inch Worms (each 1:1)
12 Dumbbell Power Cleans (light)
1x Inch Worms (each 1:1)
8 Dumbbell Power Cleans (light)
1x Inch Worms (each 1:1)
4 Dumbbell Power Cleans (light)
Target time: 15-20 minutes
Time cap: 25 minutes
Break up the wall walks and power clean reps as needed.
The power cleans get heavy, take your time with each approach and set up.
Reps are uneven, so lean in to a partner’s strength!
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)