CrossFit Mile Zero – CrossFit

Strength

Back Squat (7 Sets on a 2:30 Clock
4×6, building to 70%
6 @ 70%
4 @ 80%
2+ @ 90%)

Front Squat (7 Sets on a 2:30 Clock
4×6, building to 70%
6 @ 70%
4 @ 80%
2+ @ 90%)

Workout

Chico’s Cantina (Time)

Freedom (Rx+)

3 Rounds for Time

20/16 Cal Bike

10 Dumbbell Devil’s Press (50s/35s)

Independence (Rx)

3 Rounds for Time

20/16 Cal Bike

10 Dumbbell Devil’s Press (35s/25s)

Liberty

3 Rounds for Time

15/12 Cal Bike

15 American Kettlebell Swings (light)

Goal: 8-10 Minutes

Cap: 12 Minutes

Push the pace on the bike.

Get comfortable being uncomfortable.

Devil’s press in 2 sets or unbroken.