CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7×3, Last 2 Sets at 70%
*Complete on a 2:00 Clock
Workout
Metcon (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 12
3 Deadlift (225/155)
6 Lateral Jump Squats over Bar
12 American Swings (72/53)
24 Double Unders
Independence (RX)
AMRAP 12
3 Deadlift (155/105)
6 Lateral Jump Squats over Bar
12 American Swings (53/35)
24 Double Unders
Liberty
AMRAP 12
3 Deadlift (moderate)
6 Air Squats
12 Russian Swings (light)
24 Single Unders
Target Rounds: 8
Rounds Before Scaling: 6
Rounds are fast! Make adjustments following Round 1 to maintain pace.
Ideal round times are between 1:30-2:00
4 movements leave plenty of transitions, don’t let them eat up your time.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back