CrossFit Mile Zero – CrossFit

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Strength

Deadlift (6×2, Last 2 sets at 70%)

6×2, Last 2 Sets at 70%

* Rest 2 minutesbetween sets *

Workout (Time)

Romans 5:8

Freedom (RX+)

5 sets

30/24 Calorie Bike or 400m Run

50 Double Unders

4 Deadlifts (185/275)

Rest 1 min between sets

Independence (RX)

5 sets

24/20 Cal Bike or 300m Run

35 Double Unders

4 Deadlifts (155/225)

Rest 1 min between sets

Liberty

5 sets

16/12 Cal Bike or 200m Run

50 Single Unders

4 Deadlifts

Rest 1 min between sets

Target time each set: 2:45-3:30

Time cap each set: 4 minutes

Steady pacing across sets. Try to match the pace from Round 1 throughout.

Take a deep breath and brace before the deadlifts. It’s some bigger weight!

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)