CrossFit Mile Zero – CrossFit

Strength

Bench Press

3×5 building to 65%

8 @ 65%

6 @ 75%

4+ @ 85%

Superset with Banded Lat Pulldown 6×8

Shoulder Press

3×5 building to 65%

8 @ 65%

6 @ 75%

4+ @ 85%

Superset with Banded Lat Pulldown 6×8

Workout

Taco Express (AMRAP – Rounds and Reps)

Freedom (Rx+)

AMRAP 12

4 Wall Walks

12 Alt DB Snatch (50/35)

30 Double unders

Independence (Rx)

AMRAP 12

3 Wall Walks

12 Alt DB Snatch (35/25)

20 Double Unders

Liberty

AMRAP 12

4 Inchworms

12 Alt DB Snatch (light)

30 Single Unders

Goal: 6 Rounds

Take smart rests during your wall walks and dumbbell snatches to save your shoulders.

Scale reps before you scale the movement for wall walks.

Aim for a moderate, steady pace throughout.