CrossFit Mile Zero – CrossFit
Strength
Bench Press
8×5. Last 3 Rounds at 70%
*Complete on a 2:00 Clock
Push Press
8×5. Last 3 Rounds at 70%
*Complete on a 2:00 Clock
Metcon (Time)
Freedom (RX+)
3 Rounds for Time
21 Russian Swings (72/53)
12 Handstand Push Ups
100m Farmers Carry (72/53)
Independence (RX)
3 Rounds for Time
21 Russian Swings (53/35)
8 Handstand Push Ups
100m Farmers Carry (53/35)
Liberty
3 Rounds for Time
21 Russian Swings (light)
8 Seated DB Press (light)
100m Farmers Carry (light)
Target Time: 10-12 Minutes
Time Cap:15 Minutes
Big hips and leg drive on KB swings. Choose a weight that is challenging, but you can do unbroken if needed.
Break handstand push ups in to smaller, manageable sets. Scale reps before scaling movement.
Switch hands as needed on the carries.