CrossFit Mile Zero – CrossFit

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Workout

Blueberry Bagel (Time)

Freedom (RX+)

With a Partner

5 sets each

200/175m Row or 200m Run

4 Squat Cleans (185/125)

-rest 1:2 between sets-

Independence (RX)

With a Partner

5 sets each

175/150m Row or 200m Run

4 Squat Cleans (155/105)

rest 1:2 between rounds

Liberty

With a Partner

7 sets each

150/125m Row or 150m Run

4 Dumbbell Power Cleans (moderate)

rest 1:2 between rounds

Target time each set: 2-2:30

Time cap each set: 3 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)