CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press

5-5-4-4-3-3-2-2

*Rest on a 2:00 Clock*

Bench Press

5-5-4-4-3-3-2-2

*Rest on a 2:00 Clock*

Workout

Workout (AMRAP – Rounds and Reps)

Cookie Monster

Freedom (RX’d)

15:00 Amrap

300/250m Row or 300m Run

10 DB Hang Power Snatch (55/45)

15 Push Ups

Independence

15:00 Amrap

250/225m Row or 250m Run

10 Hang Power Snatch (35/25)

10 Push Ups

Liberty

15:00 Amrap

200/175m Row or 200m Run

10 Hang Dumbbell Snatch (light)

10 Bar Push Ups

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

The weight is light so we’re trying to hold on to a slightly faster pace throughout.

Aim for unbroken sets. Experienced athletes should be holding a redline the back half.

If you’re new or have the comp coming up, really pace the run and settle in to your transitions.

Mobility

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)