CrossFit Mile Zero – CrossFit

Strength

Deadlift (6 sets on a 2:30 clock
3×6 building to 60%
1×10 at 60%
1×8 @ 70%
1×6+ @ 80%

*superset with 30 russian twists*)

Workout

Ogres Are Like Onions (Time)

Freedom (Rx+)

3 Rounds for Time

80 Double Unders

12 Overhead Squats (115/85)

Independence (Rx)

3 Rounds for Time

60 Double Unders

12 Front Squats (115/85)

Liberty

3 Rounds for Time

80 Single Unders

12 DB Front Squats (light)

Goal: Sub 10 Minutes

Cap: 12 Minutes

Pick a barbell weight that is challenging, but doable in 2 sets.

Manage your heart rate and focus on breathing through the jump rope.