CrossFit Mile Zero – CrossFit

Strength

Deadlift (7 Sets on a 2:30 Clock)

4×6 building to 70%

6 @ 70%

4 @ 80%

2+ @ 90%

superset with 3-5 strict chin ups

Workout

The Wizard of Oz (Time)

Freedom (Rx+)

10 Rounds for Time

5 Strict Handstand Push Ups

7 Deadlifts (135/95)

9 Toes to Bar

Independence (Rx)

10 Rounds for Time

5 Handstand Push Ups

7 Deadlifts (115/75)

9 Toes to Bar

Liberty

10 Rounds for Time

5 Dumbbell Strict Press

7 Deadlifts (light)

9 Knee Raises

Goal: 11-13 Minutes

Cap: 15 Minutes

Deadlift weight should be light.

Looking to average 1:10-1:20 per round.

Try to not get lost in the quick transitions and keep moving.