CrossFit Mile Zero – CrossFit

Strength

Bench Press (6 Sets on a 2:30 Clock)

3×5 Build to 75%

5 @ 75%

3 @ 85%

1+ @ 95%

Shoulder Press (6 Sets on a 2:30 Clock)

3×5 Build to 75%

5 @ 75%

3 @ 85%

1+ @ 95%

Workout

Pay No Attention to the Man Behind the Curtain (Time)

Freedom (Rx+)

Every 3:00 x 5 Rounds

50 Double Unders

15 American KB Swings (53/35)

5 Goblet Squats

Independence (Rx)

Every 3:00 x 5 Rounds

30 Double Unders

15 Russian KB Swings (53/35)

5 Goblet Squats

Liberty

Every 3:00 x 5 Rounds

50 Single Unders

15 Russian KB Swings (light)

5 Goblet Squats (light)

Goal: 1:30

Cap: 2:00

Move quickly through each round to maximize your rest period.

Keep movements unbroken.

Go straight from KB Swings to squats without dropping the KB.

Score is slowest round.