CrossFit Mile Zero – CrossFit

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Strength

Bench Press

7×2, Last 2 Sets at 80%

*Complete on a 2:00 Clock

Shoulder Press

7×2, Last 2 Sets at 80%

*Complete on a 2:00 Clock

Workout

“I’m cuckoo for Cocoa Puffs” (AMRAP – Reps)

Freedom (RX+)

For time:

1-2-3-4-5-6-7-8

Power Cleans (185/125)

Wall Walks

Independence (RX)

For time:

1-2-3-4-5-6-7-8

Power Cleans (155/105)

Wall Walks

Liberty

For time:

1-2-3-4-5-6-7-8

Dumbbell Power Cleans (light/moderate)

Inch Worms

Target time: Sub 9 minutes

Time cap: 12 minutes

Set up and execute each power clean. The weight is heavier than normal, so be intentional.

Take some short rests between wall walks in the later rounds hold off acid build up.

This is going to get hard in a hurry. Make sure to settle in for the long haul.

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)